Warm-Up 3 Sets: 7 Supine Barbell Row – Empty Bar3 Inchworms5 Hand Release Push-Ups Strength/Skill Deadlift 4-4-4-4-4 @20X1 WOD Complete 5 Sets of: :30 Deficit Push-Ups 45/35 platesRest :30:30 Double-UndersRest :30 Score = total # of Push-ups, total # of DURead more

Warm-Up 3 Sets: 5 Cal Row3 Inchworms20 Mountain Climbers WOD 15 Minute AMRAP: 3 Push Jerks 155/1056 Burpees12 Calorie RowRead more

Warm-Up 2 Sets: 20 Jumping Jacks10 Slow Air Squats10 Dynamic Scorpion20 Mountain climbers:15 Bar or Row Hang WOD “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats Compare to: 6/5/2020Read more

Warm-Up 3 Sets: 3 Inchworms10 PVC Passthrough Reverse Lunges10 Air Squats Strength/Skill Octopi Overhead Squat 3-3-3-3-3 – Weight by Feel Dungeness Back Squat 3-3-3-3-3 – Weight by Feel WOD 8 Minute AMRAP: 10 DB Deadlifts 50/35 each hand7 DB Front Squats10 Burpees 50/35Read more

Warm-Up 3 Sets: 5 Calorie Row8 Dynamic Scorpion10 Box Step Ups Strength Complete 4 Sets: Barbell Row x 6 Reps @ 20X1Deficit Push-ups x 5-10 Reps @ 21X1 WOD Complete the Following for Time: 50 Sit-Ups40 Calorie Row40 Sit-Ups30 Calorie Row30 Sit-Ups20 Calorie Row20 Sit-Ups10 Calorie Row 15 Minute Time CapRead more