WOD: “Open 18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowRead more

Skill: HandStand Pushups (10 min progressions) WOD: “Slow it Down” 4 rounds NOT for time *Start on any station you want *Rest 1-2 mins after each round 10 HSPU or :30 sec hand stand hold 10 strict pullups 15 Cal Bike 25 American KB Swings 53/35Read more

 Strength: Snatch Complex  10 min EMOM 7 mins to warm-up then… Do 1 snatch grip deadlift directly into 1 power snatch all at the same weight WOD: For Time: 3-6-9-12-15-18 Power Snatch 95/65/55 Hand Release PushupsRead more

WOD: 5 MIN AMRAP 15-12-9 Box Jumps 30/24/20 Strict Presses 95/55/65 *max double unders in the time remaining rest 5 mins 5 MIN AMRAP 15-12-9 Box Jumps 24/20/16 Push Presses 115/80/65 *max double unders in the time remaining rest 5 mins 5 MIN AMRAP 15-12-9 Box Jumps 24/20/16 Push Jerks 135/95/65 *max double unders in the time remaining *your total score for the day is the reps on the double unders or singles as scaledRead more

Strength: Squat Cleans  10 min EMOM 7 mins to warm-up  Do 2 Squat Cleans all at 75% of 1rm WOD: 3 rounds For Time 15 Power Cleans 155/105/95 *should be done in quick singles 15 Bar Facing BurpeesRead more