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 [...]

Warm Up Coach warm up Strength  Back Squats 4/3 70% WOD  EMOM 21: 1: 12 ring dips 2: 12 cal row/bike/erg 3: 15 GHDSU

Warm Up Coach warm up WOD  Teams of 3: AMRAP 28: 75 Calorie Bike, 100 Power Cleans (135/95) 75Calorie Bike, 80 Push Jerks (135/95) 75 Calorie Bike, 60 Front Squats (135/95) 75 Calorie Bike, 40 [...]

Warm Up Coach warm up Strength  Hang Snatches 5/5 at 65% WOD  For Time: 21-15-9 Full Olympic Snatch 80/115 Chest to Bar Pull-ups Pistols

Warm Up Coach warm up Skill Double Unders (10 mins) WOD  “HELTON” 3 Rounds For Time 800 meter Run 30 Dumbbell Squat Cleans (50/35 lb) 30 Burpees

Warm Up Coach warm up Strength  Deadlifts 5/5 at 65% WOD  AMRAP 5: 50 Wall Ball Buy-In Then AMRAP the following: 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 2:00 AMRAP 5: 35 Wall Ball [...]

Warm Up Coach warm up Strength  Front Squats 4/5 at 65% WOD  21 cal row 30 Power Cleans (165/115) 21 cal row 25 Push Jerks (165/115) 21 Cal row 20 Front Squats (165/115) 21 row [...]

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 [...]