Warm-Up 2 Minute Row Then, 3 Sets: 8 Step-ups:30 Plank5 Single Arm DB Rows, each arm WOD 16 Minute AMRAP: 20 Calorie Row10 DB Box Step-Overs 50/35 20″ Box15 Sit-UpsRead more

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms20 Single-Unders Strength/Skill 5 Sets: Push Jerk 5-5-5-5-5 (from the ground) WOD Complete Three Rounds for Time: 12 Ground to Overhead 135/9530 Double-UndersRead more

Warm-Up 3 Sets: 125 Meter Row3 Burpees:20 Bar or Ring Hang WOD Complete the Following for Time: Row 1,500 Meters30 Burpee Pull-ups (rings or bar)Row 1,000 Meters20 Burpee Pull-upsRow 500 Meters10 Burpee Pull-upsRead more

Warm-Up 3 Sets: :20 Bar Hang10 Sit-Ups20 Shoulder Taps3 Inchworms WOD Dungeness 17 Minute AMRAP: 6 Toes-to-Rings (scale with knees to chest or toes to post)3 DB Hang-to-Overhead 45/303 DB Hang-to-Overhead10 Sit-Ups Octopi 6 Toes-to-Bar3 DB Hang-to-Overhead 70/503 DB Hang-to-Overhead10 Sit-UpsRead more

Warm-Up 3 Sets: 3 Inchworms5 Empty Barbell Front Squats10 Shoulder Taps Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Front Squats x 3 RepsMinute 2 – Handstand Hold (free standing x 5 attempts, wall x 30 seconds) or Plank Hold x 30 Seconds WOD 9 Minute AMRAP: 10 Front Rack Lunges 95/657 BurpeesRead more