WOD

Unrated – U60 View Public Whiteboard Warm-up 3 sets 6 Cossack squats 20 banded scap squeeze 10 bird dogs Then: 2 sets: 5 muscle snatch... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run Then: 3 rds 12 Cossack squats 9 push ups 6 lunges :30 wall sit with plate... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 10 Alternating Bodyweight RDLs (Total) 10 Alternating Lunge w/ Twist (Total) :30 Hollow Hold Metcon Metcon... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 Clock: 10 Alternating Bodyweight RDLs (Total) 10 Alternating Lunge w/ Twist (Total) :30 Hollow Hold Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 5 minute machine Metcon Metcon (Time) For time: 1k row 300 double unders 1 mile run

Unrated – U60 View Public Whiteboard Warm-up 6:00 100m Run 10 jumping air squats 10 90/90 hip rotation 10 push ups to downward dog Then:... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds: 50 jump ropes 10 lunges 5 burpees Metcon Metcon (3 Rounds for reps) 3 sets: 1:00... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 3 rds: 50 jump ropes 10 lunges 5 burpees Metcon Metcon (3 Rounds for reps) 3 sets:... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: 1:00 machine 10 scap retration 5 kips 10 ring rows Weightlifting Clean (1 clean (floor) +... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets 10 light Cossack squats 10 lawnmower rows 5 muscle snatch 5 behind the neck push press... Read More