Warm Up Coaches Warm Up Power Snatches 3/2 80% For time: 800m Run 30 Power Snatches 65/95 800m Run 30 OHS, 65/95 800m Run 30 Full Snatch 65/95

Warm Up Coaches Warm Up WOD In teams of 2: 25 min amrap: 100 Cal Bike 50 Power Cleans 95/135 100 Cal Bike 50 Power Cleans 105/155 100 Cal Bike 50 Power Cleans 135/185 100 [...]

Warm Up Coaches Warm Up Strength OHS 3/2 80% WOD For time: 150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls

Warm Up Coaches Warm Up Strength Power Cleans 3/2 80% WOD For time: 50 DB Renegade Row 35/50 or 50/70 40 DB Devil Press 30 Alternating DB Squat Snatch 20 HSPU 10 Rope Climbs 25 [...]

Warm Up Coaches Warm Up Core WOD 50-40-30-20-10 Flutter Kicks Bike Crunches Hollow Rocks 10 min Cap WOD Girl Benchmark: Isabel 30 Power Snatches for time 95/135

Warm Up Coaches Warm Up Strength Strict Press 3/3 80% WOD 3 Rounds for time: 400 M Run 24 pistols 12 Box Jump Overs 24/30

Warm Up Coaches Warm Up Strength Front Squats 3/3 80% WOD Bergeron Beep Test With a running clock: EMOM for as long as possible 7 Thrusters, 75/55 7 Pull ups 7 Burpees *Minimum Work requirement [...]

Warm Up Coaches Warm Up “Armando” In teams of 2 In 33 minutes complete as many rounds as possible Ascending by 2 : 10 Cluster 85/125 10 C2b ** After each round team must complete [...]

Warm Up Coaches Warm Up Strength Deadlifts 3/3 80% WOD 10-20-30-20-10 Double Unders Toes to Bar KBS 35/53

Warm Up Coaches Warm Up Halloween Wod, Costumes Optional! Every 90 secs for 10 rounds -2 Squat Clean + 1 Front Squat + 1 Jerk (athlete weight based off percentages should be 75-80%) 3 min [...]