Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 3@75%3@80%2@85%1@90%1@95% WOD Complete 4 Rounds For Time: 14 KB Goblet Lunges 70/5312 Pull-UpsRead more

Strength/Skill Snatch 3-3-3-3 70% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 3 Power Cleans 155/1057 Pull-ups5 BurpeesRead more

Warm Up Bike or row 2 miutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 8-8-8-8 @30X1 WOD Complete the following for time: 1,000 Meter Row10 DB Shoulder to Overhead 50/35 each arm100 Double-Unders10 DB Shoulder to Overhead400 Meter Run10 DB Shoulder to Overhead Compare to: 1/10/2023Read more

Warm Up 2 sets of: Row x 90 secondsWalking Lunge x 20 repsPallof Hold x 30 seconds per side Strength/Skill Complete 5 Sets 2 High Hang Cleans + 1 Hang Clean 65% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 26 Reps (13 per)Station 2 – Supine Ring Rows x 10 Reps @ 21X1Station 3 – Front Squat x 5 Reps from the rack Try to use the same bench weight you’ve used the past two weeks as the reps have increased Ty to increase front squat weight from last weekRead more

Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups10 Goblet Squats Strength/Skill Three Sets, Not For Time: Hollow Hold or Tuck Hold x :30Broad Jump x 1.1.1Farmer Carry x 100 Meters WOD Complete 4 Sets For Max Reps :30 Parralette Pass ThroughsRest :30:30 Strict Pull-upsRest :30:30 Wall Balls 20/14Rest :30 Parralette Pass Throughs: Through & back = 1Read more