Warm-Up 3 Sets: 100 Meter Jog10 Ring Rows10 Squats10 Pineapple Pickers WOD In teams of two, complete the following for time: 1,000 Meter Row (switch at 500)100 Wall Balls 20/1450 Pull-Ups100 KBS 53/3550 Pull-Ups1 Mile Medicine Ball Run (4 x 400 Relay)Read more

Warm-Up 3 Sets: 5 Cal Row or Bike10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Complete 5 Sets: Snatch x 3 Reps 70% WOD 9 Minute AMRAP: 6 Burpee Box Step-Overs 24/20 (box facing)24 Double-UndersRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Back Squat 10 Sets: 3 Reps @ 75% WOD Complete the Following For Time: 30 Calorie BikeHill RunRead more

Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold8 Reverse Snow Angels WOD 18 Minute AMRAP: 5 Toes-to-Bar5 Hang DB Snatch, Right Arm 50/355 Hang DB Snatch, Left Arm10 Alternating PistolsRead more

Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: 10 Pineapple Pickers10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 10-8-8-6-4 Try to increase weight from last week. WOD 10 Minute AMRAP: 3 Power Cleans 195/130100 Meter Run5 Burpees100 Meter RunRead more