WOD

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds 1:00 Marching 20 Bodyweight RDLs 10 Dynamic Squat Stretch Metcon Metcon (Time) 10 Rounds (5 rounds... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 3 Sets 5 single arm dumbbell hang clean and press 10 hanging scap retractions 5 kips... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: 3 inch worms 5 plank to toe touch each side 7 kettlebell swings :15 supinated grip... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 8 Alternating Lunge Elbow to the Floor (Total) 12 Air squats 4 Inchworms Metcon Metcon (Time)... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 9/6 cal bike 9 Hanging scap retractions 6 half kneeling single arm dumbbell press (each side)... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: :45 High Knees 10 Dynamic Squat Stretch 10 Alternating Bodyweight RDLs (Total) Metcon Metcon (AMRAP –... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 2 sets: 5 inch worms 10 Cossack squats (total) 10 windmills (total) Movement prep: 2 sets:... Read More

Unrated – U60 View Public Whiteboard Warm-up 1:00 machine 3 sets 5 step ups each leg 10 seal push ups 10 zombie squats Strength Front... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Round: 50 Single Unders OR Jumping Jacks :30 Handstand Hold OR :30 Plank Jacks Metcon Metcon (Time)... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine/400m run 2 sets 5 inchworms 5 pike push ups 10 turtle squats Weightlifting Back Squat (5×3... Read More