WOD

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 50′ walking quad stretch 20 cossack squats 50′ walking hamstring stretch 10 inch worms with push... Read More

Unrated – U60 View Public Whiteboard Warm-up 1000m row 20 jumping air squats 15 v ups 100’ KB OH carry (one in front rack) *50’... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 5 Air Squats :30 Bottom of the squat hold 5 Push Ups to Downward Dog Pose... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 Sets 200 run or :45 machine 20 step back lunges (total) 10 alternating v ups 10 hanging... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 20 jumping alternating lunges 20 single arm Russian kettlebell swings (10 each side) 1:00 machine Then:... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 12 Dynamic Squat Stretch 4 Alternating Lunge Elbow to the Floor (Total) 12 Alternating Leg V-Ups... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds: :30 Jump ropes 6 hand release push ups :10 handstand hold then: 500m row fast Metcon... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds: :30 Jump ropes 6 hand release push ups :10 handstand hold then: 500m row fast Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run/row 20 good mornings 20 Cossack squats 10 inch worms Metcon Metcon (AMRAP – Rounds and Reps)... Read More

Unrated – U30 View Public Whiteboard Warm-up 800m run Metcon Metcon (Time) 50 dumbbell thrusters right arm 400m run 50 dumbbell thrusters left arm 400... Read More