WOD

Unrated – U60 View Public Whiteboard Warm-up 3 rds 200m run 10 PVC passthroughs 10 PVC rack slides 5 muscle snatch Then: PVC lat stretch... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 3 sets 10 barbell Good mornings 10 back squats 5 clusters Then 10 back roll to... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 500m row 3 inch worms with push ups 6 dumbbell shoulder press 9 barbell snatch balance... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 20 Plate Hops/Line Hops 10 Deadbugs (Total) 10 Glute Bridges Metcon Metcon (AMRAP – Reps) EMOM... Read More

Unrated – U60 View Public Whiteboard Warm-up 5:00 30 plate hops 10 squat to hamstring stretch :20 Hollow Hold Metcon Metcon (AMRAP – Rounds and... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: 50m run forward 50m run backpedal 8 hanging scap retractions 2 strict pull ups 4 downward... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rds 10 lunges 10 jumping air squats :30 plank Metcon Metcon (Time) 3 rds 20 wall balls... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 16 single leg RDL (8 each) 2:00 machine 16 alternating DB snatch 2:00 machine 16 goblet... Read More

Unrated – U60 View Public Whiteboard Warm-up 10 minutes: 30 cal row 20 KB Kang Squats 10 strict pull ups Strength Push Press ((1+1+1) x... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run 20 single arm Russian kbs (10/side) 400m run 50’ hand stand walk or bear crawl Strength... Read More