Warm-Up 3 Sets: :15 Bar (or ring) Hang or Ring Row Positon Hang10 KB Deadlifts10 Arch-to-Hollow Swing or 5 Superman to Hollow Roll WOD Dungeness 20 Minute AMRAP: 6 Pull-ups (bar or rings)8 Burpees10 Kettle Bell Swings 53/35 Octopi 20 Minute AMRAP: 2 Ring Muscle-ups8 Burpees10 Kettle Bell Swings 53/35Read more

Warm-Up 5 Sets: 5 Halo Front Squats w/Bar5 Strict Shoulder Press w/Bar:10-:20 Push-up Plank Hold or HS Hold (against wall) Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Front Squats x 5 RepsMinute 2 – Strict HSPU x 5-10 Reps(scale with L-seated DB press x 5 reps) WOD Complete the Following for Time: 400 Meter Farmer Carry 70/53 Compare to: 9/4/2020Read more

Warm-Up 3 Sets: 125 Meter Row10 Reverse Lunges20 Mountain Climbers10 Pineapple Pickers WOD Complete the Following for Time: Row 1,500 Meters25/20 Push-Ups30 Hang Power Cleans 155/10525/20 Push-Ups (scale to a box)30 Alternating Pistols (scale w/ reverse lunges)25/20 Push-Ups30 Deadlifts 18 Minute Time CapRead more

Warm-Up 3 Sets: 20 Single Unders5 Behind the Neck Snatch Grip Push Press5 Snatch High Pull from Above the Knee10 Reverse Lunges Strength/Skill Complete 5 Sets: 2 Snatches from Below Knee + Snatch Perform as Power Snatch or Full Snatch WOD Against a 3 Minute Clock, Complete 3 Sets: 30 Double-Unders15 BurpessPower Snatch x Max Reps 135/95Rest 2 Minutes Score = # of Power SnatchesRead more

Warm-Up 3 Sets: 125 Meter Row10 Sit-Ups3 Inchworms Strength/Skill 5 sets: 3 Strict Shoulder Press + 3 Push Press WOD 12 Minute AMRAP: 250 Meter Row6 Single Arm DB Push Press, Right Arm 50/356 Single Arm DB Push Press, Left Arm 50/3518 Air SquatsRead more