Warm-Up 400 Meter Jog Then…. 3 Sets: 10 PVC Passthrough Lunges10 Ring Rows:20 Bar Hang Strength/Skill Snatch 5 Sets: 3 @ 75% WOD 15 Minute AMRAP: 400 Meter Run*5 Pull-ups10 Push Ups15 Squats *One partner runs while the other completes the work, then alternateRead more

Warm-up 2:00 Bike, Row, Ski 3 Sets: 10 KB Deadlifts10 KB Goblet Squats:15 Goblet Squat Hold10 Sit-Ups Strength/Skill 5 Sets: 1 Power Clean + 1 Hang Clean + 4 Front Squats Complete all 5 sets at a weight which can be completed unbroken WOD Complete 7 Rounds For Time: 20 Double-Unders10 Alternating Single Arm DB Snatch 50/35Read more

Warm-Up 1 set::30 row (easy pace)20 Mountain Climbers 1 set::30 row (moderate pace)10 Pineapple Pickers 1 set::30 row (moderate pace)10 Inchworms 1 set::30 row (fast pace):30 Plank or HS Hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 21 Calorie Row or Ski15 KBS 70/539 BurpeesRead more

Warm-Up 2 Minute Bike, row, ski Then, 50 ft of each: JogSkipping high kneesLateral shuffleWalking LungesBear crawlBroad jumpInchworm Strength/Skill 3 Sets, not for time: 100 meter D-Ball CarrySingle Arm DB Row x 8 Reps WOD Every 5:00 for 15 minutes: 800 meter runMax reps DB box step-ups 20/24″ 50/35– Use one DB.Read more

Warm-Up 2:00 Bike, Row, Ski 3 Sets: 20 Banded Pull Aparts:15 Supine Bar Hang:30 Superman Hold Strength/Skill Bench Press 10-10-10-10-10 WOD Complete 4 Sets For Max Reps: :30 Pull-Ups:30 Rest:30 Sit-Ups:30 Rest:30 Wall Walks:30 RestRead more