Warm Up Coaches Warm Up Strength Strict Press 3/2 85% WOD 21-15-9 Box Jump 24/30 Back Squat 85/115 Push Press 85/115 Bench Press 85/115 ** Barbell must be racked for movement from the ground except [...]

Warm Up Coaches Warm Up Strength Deadlifts 2/2 85% WOD 12 MIN EMOM: ODD: 16 Weighted Med Ball Sit up or GHDSU EVEN: 8 Strict Or Deficit HSPU

Warm Up Coaches Warm Up WOD “Andrew Harper” For Time Complete: Cash-In: 1,000 meter Run/row/ski 4 Rounds of: 28 Burpees 28 Pull-Ups 28 Kettlebell Swings (24/16 kg) 28 AbMat Sit-Ups 28 Air Squats 28 Push-Ups [...]

Warm Up Coaches Warm Up Strength Push Press 2/2 85% WOD 3 Rounds for time 600m Run 16 Deadlifts (255/185) 60 DB Alt Db Snatch (50/35lbs)

Warm Up Coaches Warm Up Strength Front Squats 2/2 85% WOD 16 min AMRAP: 5 Front Squat 135/185 7 Muscle up **200 M run between rounds**

Warm Up Coaches Warm Up Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Power Cleans and jerk (105/155) 100 Toes to Bar 50 Power Clean and Jerk (105/155) 75 Burpees over Bar [...]

Warm Up Coaches Warm Up Bench Press 3/2 85% WOD 10 Rounds for time with a 20 min cap: 3 squat cleans 75/95 6 hand release push ups 9 Deadlift 75/95 12 pull ups -Courtesy [...]

Warm Up Coaches Warm Up Back Squats 2/2 85% WOD EMOM 15 Min: (5 rounds) Min 1: 15 Slamball 30/50 Min 2: 12 Ring Dip Min 3: 100 m sprint

Warm Up Coaches Warm Up Skill KB Sumo DL High Pull 5/5 WOD Girls Gone Wild! For time: -3 Rounds of Cindy (5 pull up, 10 push up, 15 Air squat) 1 Round of DT [...]

Warm Up Coaches Warm Up Strength Push Jerks 3/3 80% WOD AMRAP in 12 Min: 30 Double Unders 12 Box Step Overs with DB at Suitcase carry 30/50