Warm Up Coach warm up WOD  “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20-pound ball 3 Handstand push-ups 225/155 pound Power clean, 1 rep

Warm Up Coach warm up WOD  5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (135/95)

Warm Up Coach warm up WOD  AMRAP 18: 18 Calorie Row 15 Wall Balls (20/14) 12 slamball 30/50 9 ring dips

Warm Up Coach warm up WOD  For Time in teams of 2 50 Toes-to-Bars 40 Dumbbell Snatches 35/50 100 Double Unders 50 Chest-to-Bar Pull-Ups 40 Dumbbell Thrusters 35/50 100 Double unders 50 pull-ups 40 DB [...]

Warm Up Coach warm up WOD  21-18-15-12-9-6-3 reps for time of: Squat Cleans 95/135 Bar facing Burpees

Warm Up Coach warm up WOD  16 min amrap Devil press Alternating Dumbell step up *ascending ladder 2/2, 4/4, 6/6, 8/8….etc 20/24” box 20lb DB/35lb DB

Warm Up Coach warm up WOD  “RANKEL” AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter Run

Warm Up Coach warm up WOD  21-18-15-12-9-6 Wallballs Toes to bar Assault bike

Warm Up Coach warm up WOD  For time: 400 m run 21 pull up 12 thrusters 95/135 400 M run 15 pull up 9 thrusters 95/135 400 m run 9 pull up 6 thrusters 95/135

Warm Up Coach warm up WOD  In teams of 2 28 min amrap: 100 calorie Row (switch every 25) 50 Handstand Push-Ups (partition as needed) 10 Bar MU or 10 Burpee Pull up (partition as [...]