Warm Up 6 MIN AMRAP 10 Leg Raises 10 Sprawls 10 Jumping 180 Air Squats 10 Shoulder Tap to Push Up WOD 21-15-9-15-21 Odd Object Reverse Lunges (21L,21r) Burpees Single Arm Push Presses With Odd [...]

Warm Up Buy in: 100 Jumping Forward Jacks 5 Rounds 10 Push Ups 15 Squats 8 Min AMRAP 21 Bicycle Crunches 15 Goblet Squats 9 Burpees Rest 2 mins 8 MIN AMRAP 15 V-ups 12 [...]

Warm Up Buy in: 20 sprawls Then 3 rounds 10 Down & Ups 10 Toy Soldiers 10 Lunges with a twist 10 Supermans Strength: Single Leg Romanian Deadlifts with Broomstick & Backpack 4 sets of [...]

Warm Up 50 High Knees 50 Jumpings Then 3 rounds 30 sec plank 7 Burpees 10 180 squats Strength: Single Arm Renegade Row w/ 3 sec pause at the top. 4 sets of 10 reps [...]

“WODS Sin Fronteras” 50 air squat buy in: 6 MIN AMRAP Increasing by 3 Leg Raises BF Sit Ups Toe Touches Supermans 20 min AMRAP 5 HPSU/Decline Push Ups 10 Pistols./Lunges (Alternating 5L,5R) 15 V-ups/BF [...]

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 [...]