WOD

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 21-15-9-6-3 Cal row Hang cleans Shoulder to overheadCompete: 115/80 Performance: 95/65 Fitness: 75/45

Unrated – U60 View Public Whiteboard Warm-up 3 rds 1:00 machine 10 scorpions 10 dumbbell floor press :15 dead hang Strength Bench Press (5×10 building,... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 5 ring rows 10 push ups 15 air squats Metcon Metcon (Time) 3 rds 27 wall... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 50m run forward 50m backpedal 1:00 machine (moderate effort) 2 rds 5 plate Romanian deadlifts 5... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 10 leg swings each way 10 arm swings each way 100’ overhead plate carry 10 pvc... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rds 10 lunges 20 glute bridges Metcon Metcon (4 Rounds for time) 4 sets 30 stepback single... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 100m run (50 forward/50 backward) 10 backroll to seated v sit 10 v ups 20 leg... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 4 rds 400m run 30 dumbbell snatch (50/35) 60’ double DB/KB walking lunge (50/35)

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 2 rds 8 lunges 8 turtle squats 8 jumping air squats Strength Back Squat (5,4,3,2,1 build... Read More

Unrated – U30 View Public Whiteboard Warm-up 4:00 8 air squats 4 burpees 32 flutter kicks total Metcon Metcon (Time) For time 50 goblet squats... Read More