Warm-Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Sit-UpsRunning High Knees —–>>>Skipping High Knees <<<——:30 Plank or HS Hold _________________________________________ Strength/Skill Dungeness 3 Sets: Turkish Sit-up x 3 Reps (each arm)1-Step Box Jump x 3 RepsSeated DB Press x 5 Reps _________________________________________ Octopi 3 Sets: Turkish Get-up x 3 Reps (each arm)1-Step Box Jump x 3 RepsStrict HSPU x 3-6 Reps _________________________________________ WOD Dungeness & Octopi 11 Minute AMRAP: 12 Burpees24 Air Squats36 Double-UndersRead more

Warm-Up 20 Cal row, ski, or bike Then, 3 Sets: 10 Halo Squats10 Ring Rows10 Halo Mountain Climbers5 Bottoms-up KB Press _________________________________________________ Strength/Skill Back Squat 5-5-5-5-5 @ 70% _________________________________________________ WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-Ups Compare to 11/22/2021Read more

Warm-Up 3 Sets: 5 Cal bike row or ski10 Goblet Squats10 Sit-Ups WOD In teams of two, one person working at a time, complete the following fro max reps: 7 Minute SkiRest 2 Minutes7 Minute BikeRest 2 Minutes7 Minute Burpee Box Step-Overs 24/20Rest 2 MinutesRead more

Warm-Up 3 Sets: 5 Cal Row5 Single Arm DB Strict Press10 Ring Rows10 Sit-Ups Strength/Skill 5 Sets: 2 Push Press + 2 Push Jerk WOD Complete the Following For Time: 1,000 Meter Row30 Power Cleans 135/95Read more

Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Banded Pull-aparts20 Mountain Climbers10 Pineapple Pickers Strength/Skill Snatch 3@65%3@70%3@75%2@80%2@85%3@75% WOD Complete 4 Rounds for time: 15 KBS 70/5310 Box Jumps or Step-Ups 20/24Read more