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

Warm-Up 3 Sets: 100 Meter Jog10 lunges:20 Plank Hold10 Sit-Ups WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 5 Strict HSPU or Seated DB Press (35/25)10 Goblet Squats 53/3510 Alternating Pistols or Reverse Lunges10 KBS 53/355 Box Jumps 24/20 Example: Partner 1 completes row, then, partner 2 completes burpees, then, partner 1 completes wall balls and so on…Read more

Warm-Up 3 Sets: 100 Meter Jog:30 Plank10 Lunges10 Mountain Climbers WOD Complete the Following For Time: 400 Meter Farmers Carry 70/5330 Sit-UpsRun 1 Mile30 Sit-UpsRow 55 Calories or Bike 50 Calories 27 Minute Time CapRead 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 8 Sets: 3 Reps @ 85% WOD 8 Minute AMRAP: 2 Toes-to-Bar2 Wall Balls 20/144 Toes-to-Bar4 Wall Balls6 Toes-to-Bar6 Wall Balls8 Toes-to-Bar8 Wall Balls… Keep increasing each set by two reps until time expiresRead more