Warm-Up 100 Meter JogSkipping High Knees —>Running High Knees <—10 Pineapple Pickers Strength/Skill EMOM For 9 Miunutes High Hang Power Clean + Hang Power Clean + Power Clean @65% 1RM WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 3/8/2022Read more

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 reverse Lunges10 Mountain Climbers Strength/Skill Overhead Squat OR Front Squat 5-5-5-5-5 Pause two seconds at the bottom of each rep WOD 8 Minute AMRAP: 2 KB Goblet Reverse Lunges 70/532 Burpees4 KB Goblet Reverse Lunges 70/534 Burpees6 KB Goblet Reverse Lunges 70/536 Burpees8 KB Goblet Reverse Lunges 70/538 Burpees… Keep increasing by two reps until time expiresRead more

Warm-Up 3 sets: 5 Calorie Row or Ski3 Inchworms10 Ring Rows Strength/Skill 3 sets, not for time: D-Ball Carry x 100 MetersRope Climbs or Rope Pulls x 3 RepsHandstand Hold or Plank Hold x :30 WOD EMOM For 18 Minutes (6 Sets): Station 1 – Supine Barbell Row x 6 RepsStation 2 – DB Bench Press x 8 RepsStation 3 – Ski x :30Read more

Warm-Up 3 Sets: 5 Calorie Row20 Banded Pull-aparts20 Single Unders3 Inchworms Strength/Skill Push Press 5-5-5-5-5 @ 73% WOD 10 Minute AMRAP: 5 Ground to Overhead 155/10515 Sit-Ups20 Double-UndersRead 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 10-10-10 Weight by feel WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/6/2022Read more