WOD

Warm-up Strength Every 2:30 x6 Weighted Pull-ups (10-4-10-4-10-4) Strict! Enter last set of 4. Weighted if easy, banded if necessary Metcon Low intensity Metcon (Time)... Read More

Warm-up Strength Every 2:30 x6 Front Squat (10-4-10-4-10-4) Enter last set of 4. Sets of 10: 60-70% Sets of 4: 80-90% Metcon High intensity Recovery... Read More

Warm-up TotalBody04 2 min Assault Bike/Row x8e Crab Position Reaches x8 4 Point Squats x8 Pushup to Downward Dog x10 Wide Grip Bar Kips x15... Read More

Warm-up TotalBody01 Row 500m 10 Inchworms 5e Spiderman + Open Side Reach 10e Prone IYT 30ft each Lateral Squat Walk 15 Hollow Rocks 15 Supermans... Read More

QOD Warm-up Metcon Active recovery Metcon (No Measure) AMRAP 5 10 cal Row 20 sec each Single Leg Plank 30 Single Unders Rest 1 min... Read More

Warm-up  Strength Push Press (1RM) 1×10 2×5 1-2×3 1-3×1 Metcon Moderate intensity   Recovery   Metcon (Time) 15-12-9-6-3 Pullups DB Hang Squat Cleans 50/35# TTB... Read More

Strength Weighted Pull-ups (1RM) Strict! Metcon Low intensity Recovery Metcon (Time) 10 RFT 3 Rope Climbs 10 HSPU 20 min cap. Beginner 10 RFT 6... Read More

Warm-up Strength Deadlift (1RM) 1×10 2×5 1-2×3 1-3×1 Metcon High intensity Recovery Cross Training Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of:... Read More