Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Push press 4-4-4-4 @80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to:8/15/2022Read more

Warm-up 2:00 Bike, row, ski 3 sets: 3 Lunge matrix/side:15 Bar hang10 KB deadlifts Strength/Skill Back squat 5 70%4 75%3 80%3 85%2 90% WOD 10 Minute AMRAP: 10 Push-ups15 KBS 53/3510 Toe-to-barRead more

WOD Teams of two, complete an 18 Minute AMRAP: 400 Meter Run5 Push jerks 135/9510 Burpees15 Air squats -Partner one runs while partner two completes as many reps of the work as possible. When partner one returns alternate and pick-up where partner two left off.Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Pineapple pickers20 Single-unders20 Mountain climbers Strength/Skill Deadlifts 12-10-8-6 @20X1 WOD Fro time: 150 Double-unders12 Hang Power cleans 185/125400 Meter farmer carry 70/53Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Halo squats10 Reverse lunges3 Inchworms Strength/Skill 4 Sets: DB bench press x 12Barbell row x 8Alternating pistols x 10 WOD 15 Minute AMRAP: 3-6-9-12, etc. V-upsFront squat 115/75Calorie ski or row – Continue adding 3 reps to each movement until time expires.Read more