Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :20 Bar Hang10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5 Sets: 3 Reps @ 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53Read more

Strength/Skill Clean 2-2-2-2-2 Weight by feel WOD Teams of two, one person working at a time: 4 Minute AMRAP: Ground-to-Overhead 135/95 Rest 1 Minute 4 Minute AMRAP: Bike for Calories Rest 1 Minute 4 Minute AMRAP: Burpee Pull-UpsRead more

Warm-Up 3 Sets: 250 Meter Row10 Halo Squats8 Reverse Snow Angels20 Banded Pull-aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD 20 Minute AMRAP: 12 KBS 53/3512 Alternating Pistols12 T2B12 Push-UpsRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks Strength/Skill Complete 5 Sets: Overhead Squat x 2 Reps, Weight by feel OR Front Squat x 2 Reps, Weight by feel WOD Complete 2 Sets For Max Reps: 1:00 Ski For CaloriesRest 1:001:00 Power Snatch 75/55Rest 1:001:00 Wall Balls 20/14Rest 1:00Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang10 Ring Rows10 Pineapple Pickers:15 Tuck or Hollow Hold Strength/Skill Four Sets, Not For Time: Strict Weighted Pull-Ups x 3-5 RepsHandstand Hold or Plank Hold x :30Superman Hold x :30 WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to : 11/10/2022Read more