Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers ___________________________________________________________ Strength/Skill Dungeness 4 Power Cleans + 8 Front Squats @70% of 1RM Clean _____________________________OR_________________________________ Octopi Complete 4 Sets: 4 (squat) Cleans + 5 Front Squats @70% of 1RM Clean __________________________________________________________________ WOD 8 Minute AMRAP: 7 Box Jumps or Step-Ups 24/2014 Wall Balls 20/14Read more

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Jerk 2-2-2-2-2-2 WOD Complete the Following For Time: 400 Meter KB Farmer Carry 53/35500 Meter Row30 Single Arm DB Hang Clean to Overhead 50/35*30 DB Facing BurpeesRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7-7-7-7 @ 65% WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare: to 11/26/2021Read more

Warm-Up 2 Minute bike, row, ski Then, 3 Sets 10 Reverse Lunges10 Sit-ups10 Ring Rows WOD Teams of two, alternate full rounds to complete 20 rounds for time 7 Alternating Single Arm DB Snatch 50/357 Single DB Box Step-Ups 50/35 20″Read more

Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 3-3-3-3-3 _______________________________________________________________________ Octopi Overhead Squat 3-3-3-3-3 WOD 4 Minute AMRAP: DB Man Makers 50/35 Rest 2 Minutes 4 Minute AMRAP: Wall Balls 20/14Read more