Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 9-7-7-5-3 Try to increase weight from last week. All reps should be touch-n-go. WOD 10 Minute AMRAP: 2 Power Cleans 205/1354 Strict Pull-Ups6 BurpeesRead more

Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms10 Air Squats Strength/Skill Push Press 4-4-4-4-4 @ 80% WOD Complete 3 Rounds For Time: 15 Thursters 115/75200 Meter RunRead more

Warm-Up 3 Sets: 100 Meter Jog10 Ring Rows10 Squats10 Pineapple Pickers WOD In teams of two, complete the following for time: 1,000 Meter Row (switch at 500)100 Wall Balls 20/1450 Pull-Ups100 KBS 53/3550 Pull-Ups1 Mile Medicine Ball Run (4 x 400 Relay)Read more

Warm-Up 3 Sets: 5 Cal Row or Bike10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Complete 5 Sets: Snatch x 3 Reps 70% WOD 9 Minute AMRAP: 6 Burpee Box Step-Overs 24/20 (box facing)24 Double-UndersRead 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 Back Squat 10 Sets: 3 Reps @ 75% WOD Complete the Following For Time: 30 Calorie BikeHill RunRead more