WOD

Unrated – U30 View Public Whiteboard Warm-up 3 rds :30 high knees :30 plate hops 10 air squats Metcon Metcon (Time) 5 sets 50 jump... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds: 5 PVC pass throughs 5 PVC OHS (Waiters Grip) 10 Seated PVC Sotts Press with Reach... Read More

Unrated – U30 View Public Whiteboard Warm-up 4:00 1:00 row 6 lunges 36 flutter kicks Metcon Metcon (AMRAP – Rounds and Reps) 15:00 amrap 20... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine Then 2 rds 10 wide mountain climbers 10 jumping air squats 20 scorpions Then 8 deadlifts... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 200m run 3 inch worms 6 scap rotations each way 9 snatch balance with PVC (2″/par/below... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 36 Single Unders Or Jumping Jacks 4 Inchworms 8 Air Squats Metcon Metcon (Time) 3 rounds... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rounds 200m run 10 Hanging Scap Retractions 30 sec. Plank (Elbows) 5 Single Arm Dumbbell Power Cleans... Read More

Unrated – U30 View Public Whiteboard Warm-up 6:00 Clock: 30 Plate Hops/Jumping Jacks 20 Stepback Lunges (Total) 5 Push Ups to Downward Dog Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: 10 sit ups 10 burpees 10 single arm strict press each arm then: 10 push press... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) For Time: 8 strict pull ups 100 DU 25 Pistols 25 Toes to Bar 25 HSPU... Read More