Warm Up/Skill A1. Weight'd/Strict False Grip Ring Pull Ups; 2-3; rest 2 min A2. Weight'd/Strict Ring Dips; 3-4x3; rest 2 min + WOD For time (retest) 3 Rds 10 MU 15 Strict Hspu 20 burpee Box Jump over, 20/24" + Supplemental Work  3 sets 10+ Upright Row 10+ Bent Row 10+ Hammer Curl 10+ Push [...]

Warm Up/Skill: A. Shrimp squat from bottom up; 2 reps/ leg x 3; rest 2 min B. Weight'd pistol hold; 20 sec/side x 3; rest 90 sec *Use 10-15lb plate held out in front of you for load and balance at the bottom of the pistol **Scale to box if needed + WOD: For time [...]

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/

Warm Up/Skill 2 sets 5 controlled kip swing 5 active kip swing 3 power kip swings + 1 Bar MU from box every 30 sec x 10 sets + WOD: 7 sets Amrap set; Bar MU rest 90 sec Amrap; Kipping hspu (open standard) rest 90 sec + Supplemental/Strength Work 3 sets Single arm seated [...]

Warm Up/Skill Tabata AD/Row 20 seconds of work *10 seconds of rest repeat for 8 sets rest 4 min complete an additional 8 + WOD 6 sets @ 100% effort 10 KB Swing (american) 30 DU 10/15 Cal row sprint rest 2 min

Warm Up/Skill 1 set  10 Wall Squats  20 Air Squats 3x5 Goblet Squats (increase load each set) 3x10 DB Press; 10/15lb 15 PVC Pass through (move hands in every 5 reps) 10 OHS w/ PVC 10 OH Walking Lunge w/ PVC + 5 Burpee otm x 5 min (find a caidence here) WOD 2 min [...]