Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Back squat 10-10-10 WOD For time: 21-15-9Pull-upsDB clean and jerk/right arm 50/35DB clean and jerk/left armRead more

7/5 Schedule – 8:30 9:30 3:30 Warm-up 2 Minute Bike or Row 3 sets: 10 Mountain Climbers10 Ring Rows:15 Bar Hang WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time CapRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges5 Bottoms up KB press20 Banded pull aparts Strength/Skill Snatch 3-3-3-3-3 75% WOD 3 Rounds for time: 20 Hang power cleans 95/6520 Front Squats 95/6520 Double-unders 11 Minute time capRead more

Warm-up 3 sets: 250 Meter row or ski10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Push Jerk 4-4-4-4-4 75% WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. Compare to: 5/28/2024Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Front squat 12 minutes to build to a heavy single. WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time cap Compare to: 1/8/2024Read more