Warm-Up 3 Sets: 5 Cal Bike or Row 10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Complete 5 Sets: Snatch x 3 Reps 80% Reset between reps as needed WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the beginning of each minute, beginning on minute 1. Compare to: 4/21/2020Read more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats20 Single-Unders Strength/Skill Back Squat 7 Sets: 4 Reps @ 75% WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to: 7/21/2021Read more

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Sit-ups10 Mountain Climbers WOD 18 Minute AMRAP 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead20 Plate Rows Compare to: 7/31/2021Read more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Complete 4 Sets: 4 Cleans + 5 Front Squats @70% of 1RM Clean WOD Every 3 Minutes for 12 Minutes (4 Sets): 5 Deadlifts 275/190200 Meter Run Score = Slowest setRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Push Press 5-3-3-2-2-1-1 Build To a Heavy Single WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 2/10/2020Read more