Group: Zombies Butt Kickers Flamingos Technique: 10’ to work on your goats (coach will help with any technique questions you may have) MOB: Lax Plantar…
Group: Burgener Warm-up (Squat Snatch) Strength: 15’ to find 3RM Front Squat WoD: 21 – 15 – 9 HSPU a) Lt Bl/R Bands or…
Group: 3 in 3 Air Squats Jumping Jacks Inch Worms WoD: 15’ AMRAP 20 DUs a) 60 Singles b) 60 Singles c) 30 Singles 20…
Group: 20 Wall Balls for time 20#/14# a) 14#/12-10# b) 12#/8# (Ladies get first pick of WBs) WoD: 20’ AMRAP* 400m Run Farmer’s Pinch (25#/15#…
Group: 2 Rope Climbs or 2 Progressions 20 Russian Twists 20 Light Bent Over Rows (set up a couple of bars and share them) Technique:…
Group: Set up Bars Warm up lifts. KNOW YOUR WEIGHTS AHEAD OF TIME, or go in later heats while you do the math. MOB: “Baby…
Group: 3 in 3 Air Squats DUs In-place lunges Technique: Pistols MOB: Lax Roll Glutes WoD: 4 Rounds for Time 500m Row 6 Alternating Pistols…
Group: 3 in 3 Push ups Jumping Jacks Sit-ups Review: Strict Press Strength: 10’ to find 3RM Strict Press WoD: 4 AMRAP Rounds of 4…
Group: Zombies 10 Bird Dogs 10 Scorpions Review: Deadlift Strength: 15’ to find 5RM Deadlift WoD: 12’ AMRAP In teams of 2 or 3, perform…
Group: Zombies Buttkickers Flamingos 10 Bird dogs 10 Scorpions MOB: Stretch Calves / Achilles WoD: For Time Run 100m -> 400m -> 100m ladder, in…