WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 50 jump ropes 5 strict pull ups 10 v ups 20 shoulder taps Mobility Banded... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 10 lunges 5 strict pull ups 10 push ups to downward dog Mobility Couch Metcon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 round 3:00 bike :30 bar hang :30 handstand hold or overhead hold with barbell Mobility Thoracic... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 1000m any machine Arm/leg swings Mobility Foam roll Strength Bench Press (3×3 @ 80%, 2×2 @ 90%,... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rds 2:00 any machine 10 inch worms no push up 5 strict pull ups 10 single... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rds 15/12 cal row 15 air squats 20 alt leg step ups Mobility Couch Strength Push... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 50 jump ropes or 1:00 DU practice 10 DB Sotts press (R/L) 10 deadlifts increasing... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 8 min clock: 8 cal any machine 12 ring rows 16 sit-ups Mobility Saddle Metcon Metcon (Time)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rds 2:00 any machine 20 alternating lunges :30 handstand hold Mobility Couch Strength Deadlift (5×3 HAP,... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds: 50′ farmers carry 10 Plate G2O (45/25) 1:00 Plank Mobility Banded Shoulders Strength Bench Press... Read More