Warm Up Coaches Warm Up Benchmark Wod “kelly on a bike” 5 Rounds for time 30 Calorie Bike/Row 30 Box Jumps, 24/20 30 Wall balls, 14/20

Warm Up Coaches Warm Up Strength Power Snatches 3/2 80% WOD 12 Min Amrap 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP 55/75lbs

Warm Up Coaches Warm Up Strength Push Press 3/3 80% WOD 3 Rounds for time: 600m Run 4 Rope Climbs 40 step DB Walking Lunge 35/50 RX 50/70 RX + *Dumbells must be suitcase carry [...]

Warm Up Coaches Warm Up In teams of 2 one partner works a time 28 min AMRAP Athletes may partition reps as needed: 14 Hang Squat Cleans, 135/95 14 Hand Release Push Up 14 Chest [...]

Warm Up Coaches Warm Up Strength Back Squats 3/3 80% WOD 16 Min EMOM: ODD: 18 wall ball 14/20 EVEN: 3 OHS 135/185

Warm Up Coaches Warm Up Strength Bench Press 3/3 80% WOD 21-15-9 Box Jump 24/30 KBS 53/70 Ring Dip

Warm Up Coaches Warm Up Skill: Back Reverse Lunges 5/5 Hero wod “Bear” AMRAP in 20 minutes 12 Overhead Walking Lunges (2 DB 35/50) 15 Burpees 8 Bar Muscle-Ups (12 burpee pull up) “Bear" Hero [...]

Warm Up Coaches Warm Up Strength OHS 3/6 75% WOD 2 rounds 3 Jerks, 155/225 3 Front Squats, 155/225 3 Power Cleans 155/225 30 C2B Pull ups 30 Push ups 30 Air Squats *Athletes may [...]

Warm Up Coaches Warm Up Strength Push Jerks 3/6 75% WOD 21-18-15-12-9-6-3 Push Jerks 155/105lbs 400m Run 24 Min Cap

Warm Up Coaches Warm Up 30 min AMRAP In Teams of 2 21 Wall Balls, 14/20 15 Calorie Row or Bike *One athlete works at a time. Once an athlete begins a movement they must [...]