Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms10 Air Squats Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD Complete the Following For Time: 21-15-9-6-3 Thrusters 95/65Row or Bike for CaloriesRead more

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-Ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through Lunges10 PVC OHS:15 Bar Hang Strength/Skill Complete 7 Sets: Snatch from just below the knee + Snatch Weight by Feel WOD Complete the Following For Time: Bike 55/50 Calories400 Meter Farmer Carry 70/53 Compare to: 7/8/2021Read 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 @ 70% WOD 9 Minute AMRAP: 20 Double-Unders10 Push-UpsRead more

Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers5 Bottoms-up KB Press10 Air Squats WOD 50 Calorie Bike or Row50 Sit-Ups50 Single Arm DB Thrusters 50/35 (switch arms as needed)50 Sit-Ups50 Box Step-Ups 50/35 DB; 24/20″ Box (hold DB anyway you like) 20 Minute Time CapRead more