Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strci Pull-Ups:30 Push-up Plank WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-Ups Compare to 10/25/2022Read more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Rope Climbs or Rope Pulls x 1-3 RepsContra-lateral KB Carry x 100 Meters(One arm front rack, one arm farmer.Switch at turn around)Parallette Pass Through x 5-10 Reps WOD 14 Minute AMRAP: 7 Deadlifts 225/15521 Double-Unders21 Sit-UpsRead 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 Front Squat 15 Minutes to build to a heavy single or work on technique WOD Complete 2 Sets for Max Reps: 1 Minute of Wall Balls 20/14Rest 1 Minute1 Minute of Toes-to-barRest 1 Minute1 Minute of BurpeesRest 1 MinuteRead more

Warm-up 100 Meter Jog10 Pineapple Pickers:30 Push-up Plank WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 1200 Meter Relay Run (6 x 200, switch every 200)60 Sit-Ups40 Alternating Single Arm DB Snatch 50/35Read more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill Every 90 Seconds For 9 Minutes (Sets): Hang Snatch (Below Knee) x 3 Reps @ 65-70% WOD Complete the Following for Time: 5 Mile Run250 Pull-ups2k Row….. APRIL FOOLS! Here’s the real WOD: Complete the Following for Time: Row 500 Meters50 Double-Unders40 Back Squats 135/9530 BurpeesRead more