Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups:30 Plank Hold Strength/Skill Three Sets, Not For Time: Parralette Pass Throughs x 3-5 RepsBroad Jump x 1.1.1Box Step Downs x 12 Alternating Reps WOD Complete 3 Sets For Max Reps 1:00 Shuttle RunRest :451:00 Bike, CaloriesRest :451:00 Ski, CaloriesRest :45 Shuttle Run: 25′ = 1 Rep, one hand + two feet cross the lineRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap WOD 12 Minute AMRAP: 7 Thrusters 95/6514 Sit-Ups21 Double-UndersRead more

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 4 Sets: 3 Reps @ 85% WOD 9 Minute AMRAP: 10 Alternating DB Snatches 50/357 Burpee Pull-Ups – Try to find a bar above your reachRead more

WOD Teams of two, alternate full rounds to complete a 20 Minute AMRAP: 5 Hang Squat Cleans 135/955 Box Jumps or Step-Ups 24/205 BurpeesRead more

WOD Open Workout 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders6 snatches (weight 4) ♀ 65 lb, 95 lb, 125 lb, 155 lb♂ 95 lb, 135 lb, 185 lb, 225 lbRead more