Warm Up Coach warm up WOD  For Time: 1000 Meter Row (or 800 M run) 50 Overhead Squats (65/45) 1000 Meter Row (or 800 m run) 50 Thrusters (65/45) 1000 Meter Row (800 m run) [...]

Warm Up Coach warm up Strength  Deadlifts 4/3 70% WOD  AMRAP 8: 10 Toes to Bar 30 Double Unders Rest 4:00 AMRAP 8: Max rep Wallballs (20/14) *15 Abmat sit-ups every time you break

Warm Up Coach warm up Skills 25 knees to elbows 25 medball sit ups 20/14 25 Russian twists with medball 20/14 25 v-ups with medball WOD  “WALSH” 4 Rounds For Time 22 Burpee Pull-Ups 22 [...]

Warm Up Coach warm up Strength  Push Jerks ¾ 70% WOD  AMRAP 4: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Rest 2 min AMRAP 4: 12 Deadlifts (155/105) 9 Hang [...]

Warm Up Coach warm up Strength  Hang Snatch + Full Snatch 3/3 70% WOD  AMRAP 18: 55 Power Snatches (95/65) 55 Pull-Ups 35 Calorie Assault Bike 55 Handstand Push-ups

Warm Up Coach warm up WOD  Teams of 2 22 min Amrap: 7 Power Cleans (155/105) 7 Bar Facing Burpees *relay style Partner 1 must complete their round before parter 2 can begin their round

Warm Up Coach warm up Strength  Thrusters ¾ 70% WOD  5 RFT: 20 Calorie Row 10 Thrusters (115/80)

Warm Up Coach warm up Strength  OHS 4/3 70% WOD  4 RFT: 15 Toes to Bar 15 Burpee Box Jump Overs (24/20 15 OHS 55/75

Warm Up Coach warm up Core Wod: 2 rounds 75 leg raises 75 butterfly situps 75 toe touches WOD  “ISABEL” For Time 30 Snatches (135/95 lb)

Warm Up Coach warm up Strength  Push Presses 4/4 70% WOD  For time: 120 Double Unders 100 Air Squats 800 Meter Plate Run 25/45 60 HSPU 40 Dumbbell Snatch (70/55) 20 Calorie Assault Row or Ski [...]