Warm Up Coach warm up WOD 3 RFT: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders

Warm Up Coach warm up WOD For Time: 75 DB Snatch (70/50) These should be a heavy load for athlete even if scaling* EMOM: 7 Wall Balls (14/20) (rx+ 20/30) **Wall Balls start on the [...]

Warm Up Coach warm up WOD -  “Lumberjack 20” 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (35/53) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run [...]

Warm Up Coach warm up WOD Option A) 3RFT: 500 Meter Row 400 Meter Run rest 1:00 between rounds Option B) 3 RFT: 50 Cal Row 25 Cal Bike Rest 1 min between rounds **Followed [...]

Warm Up Coach warm up WOD 3 RFT: 50 Alternating Pistols 7 Burpee Pull Up or Bar MU 10 Hang Power Cleans (185/135)

Warm Up Coach warm up WOD 2 Rounds for Time (with a Partner) 80 pull-ups 200 meter Buddy Carry 30 Power Cleans (135/95 lb) 200 meter Buddy Carry 50 Front Squats (135/95 lb) 60 bar [...]

Warm Up Coach warm up WOD For Time 800 meter Run or Row 50 Back Squats (135/95 lb) 50 Bench Press (135/95 lb) 800 meter Run or Row 35 Back Squat (135/95 lb) 35 Bench [...]

Warm Up Coach warm up WOD  5 Rounds For Time 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14

Warm Up Coach warm up WOD  - “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (35/53) 7 Pull-Ups

Warm Up Coach warm up WOD Ascending Ladder for 8 Minutes: 1 Power Clean (155/105), 30 DU 2 Power Cleans (155/105), 30 DU 3 Power Cleans (155/105), 30 DU 2 min rest Ascending ladder for [...]