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

Warm-Up 3 Sets: 5 Calorie Ski or Row10 Walking Lunges10 Sit-Ups10 Ring Rows WOD EMOM For 21 Minutes (7 Sets): Minute 1: Row x :30Minute 2: Ski x :30Minute 3: Burpee Pull-Ups x :30 Score = Total Reps (calories + Reps)Read more

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Jerk 3-3-3-3-3 WOD Dungeness 15 Minute AMRAP: 5 Push Press 115/8010 KBS 53/3520 Double-Unders Octopi 15 Minute AMRAP: 5/3 Strict HSPU10 KBS 70/5320 Double-Unders Compare to:12/17/2019Read more

Warm-Up Partner rowing pick drill warm-up :30 Pulls while partner planks:30 Body over while partner squats:30 Half Slide while partner mountain climbers:30 Full stroke while partner sit-ups Strength/Skill Power Clean 12 Minutes to build to a heavy single or work on technique WOD Complete the Following For Time: 1,000 Meter Row30 Alternating Pistols30 Hang Power Cleans 155/105Read 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 4-4-4-4 @ 80% WOD 14 Minute AMRAP: 200 Meter Run10 Pull-Ups12/10 Hand Release Push-UpsRead more