Warm up 3 Sets: 10 Pineapple Pickers10 Slow Air Squats:20 Plank Hold Strength/Skill Every 90 Seconds For 9 Minutes (6 Sets): Back Squat x 5 Reps @65-70% WOD Every 90 Seconds For 9 Minutes (6 Sets): 20 Kettle Bell Swings 53/3510 Box Jumps or Step-Ups 24/20 Score = Slowest setRead more

Warm-Up 3 Sets: 5 Cal Row10 Pineapple Pickers:20 Plank Strength/Skill Deadlift 10-8-8-6-6 Weight By Feel WOD Complete 3, 3Minute AMRAPs: 20 Lunges15 Sit-Ups10 Burpees Rest 2 Minutes between each Score = total reps _____________________________________________________________________ Sweat Warm up 2 Sets: :30 jog/row3 inchworms5 air squats20 jumping jacks WOD Repeat both AMRAPS 2x4min AMRAP5cal row/10 mountain climbers5 push press10 sit ups Rest 2 min. 4min AMRAP5cal row/ 10 mountain climbers5 DB row10 air squatsRead more

Warm-Up 3 Sets: 5 Cal Row5 Empty Bar Strict Press5 Empty Bar Row10 Air Squats Strength/Skill Complete 5 Sets: 2 Push Press + 2 Push Jerk Weight By Feel WOD EMOM For 12 Minutes, Complete: 1 DB Man Maker 50/354 DB Front Squats 50/35Read more

Warm-Up 3 Sets: 5 Cal Row20 Single Unders5 Power Jumps3 Inchworms Strength/Skill Complete 5 Sets: Clean x 3 Reps – Weight by feel WOD Row 4 Minutes for Max Calories Rest 2 Minutes Then, 4 Minute AMRAP 15 Hang Power Cleans 95/6530 Double-Unders Score = Total Reps Sweat Warm-up 3 Sets 10 air squats10 banded pull-aparts5 push-ups WOD 21 Minute AMRAP: Every 3 min. Complete 3 burpees 5 power jumps10 deadlifts15 pulldowns/ring rows20 double unders/ singles/ JacksRead more

Warm-Up Tabatta Row WOD Complete the Following for Time 500 Meter Row24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees Over the Rower500 Meter Row12 Alternating DB Hang Clean to Push Jerk12 Burpees Over the Rower500 Meter Row8 Alternating DB Hang Clean to Push Jerk8 Burpees Over the Rower Compare to: 9/5/2020Read more