WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 15/12 cal 10 inch worms 10 ring rows :15 ring support hold 20 v alt... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 25 jump ropes 10 burpees 5 strict handstand push ups or push ups Mobility Twisted... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 10 lateral step overs 10 empty bar clean and jerks 15 goblet squats Mobility Saddle... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 Steady Rounds 16 Push Ups 16 Kbs Row 300m Mobility Thoracic mobility Metcon Metcon (AMRAP –... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rounds: 10 Single Arm DB Sotts press (5R/5L) 10 burpees :30 HS Hold Mobility Pigeon Metcon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 500m Row then 2 rds 10 Dumbbell lateral lunge (10r/10l) 10 banded good mornings 20 air squats... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rds 1:00 any machine 12 burpees with no jump 12 tall box step ups Mobility Arm... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rds 1:00 wall sit 1:00 plank 15 barbell row Mobility Twisted cross Metcon Metcon (Time) 3-6-9-12-15-18-21... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 8 RDL (8l/8r) 8 half kneeling Dumbbell press 16 banded good mornings Mobility Seated straddle... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 Steady Rounds :20 L-Sit Hold or hollow hold 15 Empty Bar OH Squats 15 Ring Rows... Read More