Strength/Skill: Push Press 5×3 (3 Reps every 90 seconds) Katie’s B-Day WOD:  Benchmark Friday!!!“Jack” AMRAP in 20 Minutes 10 Push Press 115/80 10 KB Swings 55/35 10 Box Jumps Additional: Weekly Challenges MobilityRead More

Strength/Skill: 10 Minutes Rope Climb Practice WOD: 15 Minutes Minutes 1,5,9, 13  given amount of Double Unders Minute 2, 4, 6, 8, 10, 12, 14, Perform number of reps of DU/Sit Ups short in Burpees Minute 3, 7, 11, 15  Perform given amount of Sit Ups   Additional: MobilityRead More

Strength/Skill: 10 Minutes Rope Climb Practice WOD: 15 Minutes Minutes 1,5,9, 13  Perform 70 Double Unders Minute 2, 4, 6, 8, 10, 12, 14, Perform number of reps of DU/Sit Ups short in Burpees Minute 3, 7, 11, 15  Perform 40 Sit Ups   Additional: Weekly Challenges MobilityRead More

Strength/Skill: Warm up: 3 Rounds 2 Forward rolls -> Four laps of 15m side to side shuffle -> 15m lunge walk -> 10m heel-toe walk Skill work: Duck walk drills WOD: AMRAP in a given amount of time of 3 Box jumps 5 Squats (on top of the box) 15m Bear crawl 100m Run  ...Read More