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WOD 3/15

Warm-up Hamstring/Shoulder01 400m Run Then 2 rds: 30 sec each Forward/Back & Lateral Line Jumps 10 Forward/Back & Side to Side Leg Swings Sampson Lunges...
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WOD 3/14

Warm-up Strength Superset Back Squat (4×6 climbing) Hollow Hold (4xAMSAP) Metcon High intensity Metcon (Time) 10-1 TTB Burpee Box Jumpovers 24/20″ Beginner 8-1 Hanging Knee...
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WOD 3/13

Warm-up Olympic Lifting Hang Power Snatch + OHS (5×1.1 climbing) Heavier than 2/27 Squat Snatch (1 rep EMOM for 8 min climbing) Strength Snatch Grip...
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WOD 3/11

Warm-up Coach’s choice Metcon Active recovery Metcon (Time) FT with a partner: 2000m Row 200 Sit Ups 20 Burpee Box Jumpovers 24/20′ 200 Double Unders...
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WOD 3/10

Warm-up Coach’s choice Strength Metcon (Weight) 3 sets to find heaviest unbroken set: 24 Alternating KB Lunges (Suitcase hold) 12 Double KB Front Squats Thank...
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WOD 3/9

Warm-up Hamstring/Shoulder04 Run 400m/Row 500m/Bike 2 min Crab Walk Frankensteins Reverse Lunge OH Reach Straight Leg Bear Crawl 15e S/L Glute Bridges 15 Bar Kips...
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WOD 3/8

Warm-up Strength Superset Back Squat (4×4 climbing) Hollow Hold (4xAMSAP) Metcon Low intensity Metcon (Time) FT: 50-40-30-20-10 (Men) 35-30-20-15-7 (Women) Cal Row/Bike/Ski 50-40-30-20-10 (Both) Seconds...
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WOD 3/7

Warm-up Strength Superset Bench Press (4×4 climbing) 1 Arm DB/KB Bench Supported Rows (4×4 each climbing) If there is no weight heavy enough, perform with...
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