Warm Up 4 RDS 10 Down & Ups 10 Shoulder Taps 10 Good Mornings 10 Push Ups Strength: Seated Single Arm Press 4/10 Options 1: On Floor Legs Straight Option 2: Sitting on Chair WOD [...]

Warm Up 3 Rounds 15 Groiners 15 Glute Bridges 15 Kneeling to Squat hold Strength: Single Arm OH Odd Obj Reverse Lunges 4/10 (Each Leg) Nice & Controlled. 10L,10R WOD E2MOM For 8 Rounds 12 [...]

Warm Up 6 MIN AMRAP 10 Leg Raises 10 Sprawls 10 Jumping 180 Air Squats 10 Shoulder Tap to Push Up “PAINKLLR WOD 3” Can use a KB, DB, or some type of weighted object. [...]

Warm Up 20/10 3 rounds 180 Squats Shoulder Taps Plank Reaches Hollow Rocks WOD 4 Rounds “Fight Gone Bad” Min 1: Dubs or Singles Min 2: Bicycle Crunches Min 3: Single Arm Snatches with odd [...]

Warm Up Buy in: 5O Butt Kickers Then 3 rounds 10 Heel Sweeps 10 Sumo Down & Ups 10 Windmills 10 Groiners Strength: Sumo Deadlifts with odd obj 4/10 (3 sec pause at bottom) WOD [...]

Warm Up 100 Jumping Jacks 3 rounds of Cindy 5 Rows with Odd Odj 10 Hand Release push ups 15 Air Squats Strength: Odd Obj High Pulls 4/10 (superset) Bicep Curls with Odd Obj 4/10 [...]

Warm Up Buy in: 20 Squat Pulses 2 rounds 15 Glute Bridges 12 Lunges with twist 9 Hollow To Superman Core Wod 40/20 3 Rounds Sit Up Posterior Plank Table Top Reaches Supermans WOD 4 [...]

Warm Up 3 Rds 20/10 Jumping Jacks Arm circles Inchworms with a push up Plank push ups Strength: Wall Walks 4/4 2 min rest Plank Complex (high plank+ shoulder taps + knee 2 elbow+push up) [...]

Warm Up Buy in: 50 High knees 50 Butt Kickers 50 Down & Ups Then 3 rounds 10 Air Squats with a jump 10 Runner Stretches 10 Toy Soldiers Strength: Single Arm Odd obj Overhead [...]

Warm Up 5o Jumping Forward Jumping Jacks Then 3 rounds 7 Inchworm to shoulder tap to push up 7 Groiners 14 Good Mornings 14 Jumping Air Squats “Painkiller WOD” This is as tough as you [...]