Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right):20 Bar Hang100 Meter Jog Strength/Skill Dungeness 1 Power Cleans + 8 Front Squats @85% of 1RM Clean Octopi Complete 4 Sets: 1 (squat) Cleans + 8 Front Squats @85% of 1RM Clean WOD 8 Minute AMRAP: 5 Deadlifts 275/19010 Wall Balls 20/1420 Double-UndersRead more

Warm-Up Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike20 Banded Pull-aparts:30 Plank Strength/Skill Shoulder Press 10@55%8@60%6@65%4@70%4@75% WOD Complete the Following For Time: 1,000 Meter Row Then, 21-15-9 Push Press 95/65Burpees Over the BarRead 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 5-5-5-5-5 @ 75% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 9/13/2021Read more

Warm-Up 3 Sets: 10 Ring Rows20 Mountain Climbers100 Meter Jog WOD Teams of two, alternate movements to complete a 20 Minute AMRAP: 5 Burpees5 DB Hang Power Clean 50/35 each arm5 Box Jumps 24/20Read more

Warm-Up 3 Sets: 125 Meter Row10 PVC Pass Throughs10 Goblet Halo Squats10 Ring Rows Strength/Skill EMOM for 9 Minutes 2 High Hang Snatch + 1 Above Knee Hang Snatch WOD 10 Minute AMRAP: 6 Hang Power Snatch 115/7512 Wall Balls 20/1424 Double-UndersRead more