Warm Up Coach warm up Strength Back Squats 4/4 70 WOD  4 rounds for time: 8 DB OH Lunge in place 35/55 or 55/70 12 DB Box Step Over 20/24” 16 DB Snatch (alternating from [...]

NO WOD  WHARF WORKOUT | DTSCMIA & YELLOW FALCON More Info  

Warm Up Coach warm up Strength Strict Press 4/4 65% WOD  5 min AMRAP: 250 M run Max reps clean and jerk 95/135 *2 min rest 5 min amrap: 400 M run Max reps clean [...]

Warm Up Coach warm up Strength Olympic Snatch 4/3 65% WOD  14 min AMRAP 3 Toes to bar 3 Hang Olympic Snatch 75/105 Ascending by 3’s, (6,6..9,9..) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Skill Toes to bar/Emom 5min (10 reps) WOD  “Fran” 21-15-9 Thrusters (95/65 lb) Pull-Ups HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Power Clean + Hang Squat Clean (8 min) Emom working up to 65% WOD  5 rounds for time: 8 HSPU (Parelletes for advanced athletes) 10 power clean 105/115 30 [...]

Warm Up Coach warm up Strength Push Press 5/6 65% WOD  AMRAP 20: 200 Meter Run 15 Calorie Row/Ski or Bike 3 Muscle ups (ring or Bar) Scale down is 6 burpee chest to bar [...]

Warm Up Coach warm up WOD  Buy in: 800 m plate run with a partner 100 Burpee to plate 100 OHS Barbell Lunge in place 80/115 100 OHS 80/115 Buy out: 800 m run with [...]

Warm Up Coach warm up Strength Front Squats 5/6 65% WOD  6 Rounds for time: 200 m Run 18 DB Squat Clean 35/50 Rx + 50/70 15 Toes to Bar 12 SlamBall 30/50 HIIT/Conditioning option [...]

Warm Up Coach warm up Strength  Deadlifts 5/8 65% WOD For time: 2k Row 1 mile Run 2k row HIIT/Conditioning option posted daily at the box