Strength/Skill Snatch 3-3-3-3 80% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: Row 250 Meters10 Pull-ups5 Push Jerks 135/9520 Air Squats15/12 Push-upsRead more

Warm Up Bike or row 2 minutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 4-4-4-4 @30X1 WOD Complete the following for time: 500 Meter Ski25 Burpee Box Jumps 24/2050 Sit-Ups15 Burpee Box Jumps25 Sit-UpsRead more

Warm-Up Row 3:00 Then, 3 Sets: Walking Lunges x 50 FeetSkipping High Knees x 50 Feet10 Pineapple Pickers WOD EMOM for 25 minutes (5 sets): Minute 1: Hang Clean x 2 @ 80%Minute 2: 12/10 Calories of RowingMinute 3: 9/7 Calories of Assault BikeMinute 4: DB Reverse Lunge x 10 50/35Minute 5: RestRead more

Warm-Up Row 2:00 Then, 3 Sets: :30 Plank5 Single Arm Ring Rows10 Sit-Ups Strength/Skill Three Sets, Not For Time: OH Plate Sit-Ups x 10 RepsRing Push-Ups x 10 RepsDouble Front Rack KB Carry x 100 Meters WOD 7 Minute AMRAP: 2 Alternating DB Snatch 70/532 Toes-to-Bar4 Alternating DB Snatch4 Toes-to-Bar6 Alternating DB Snatch6 Toes-to-Bar8 Alternating DB Snatch8 Toes-to-Bar…. Increase each set by two reps until the two minutes expireRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees Strength/Skill Push Jerk 3-3-3-3-3 From the rack, weight by feel WOD 12 Minute AMRAP: 7 Hang Squat Cleans 95/657 Burpees21 Double-UndersRead more