Group Warm-up 2 NFT: 14 Box Jump Overs (24/20) 7 Kettlebell Swings (1.5/1.0) 35 DUs / 70 Singles Technique Climbing the rope Daily WoD 3RFT:…
Group Warm-up 2 NFT: 200m Row/Run or 2 minute of jumping jacks or jumping rope 10 Box step ups 8 Goblet squats with light weight…
Group Warm-up Pair into groups of 2 (optimally in the same gender/division) and decide who’s going first. If you didn’t do FNL, you will need…
Group Warm-up Coach’s Choice Daily WoD KBS / AIR SQUAT / RUN On teams of 2 or 3 complete as many rounds as possible. One…
Group Warm-up Bergener Power Clean Strength 3RM POWER CLEAN 15′ to find a 3RM Power Clean. You can drop each one, but make sure you…
Group Warm-up 3 NFT: 20 Jumping Jacks 10 Inch worm pushups 20 Air squats 10 dips (any kind) 30 Second samson stretch (each leg) Strength…
Group Warm-up Line Drills Review Dumbell Snatch Pre-WoD 3 RFT: DU / DUMBELL SNATCH / BOX JUMP 50 Double Unders a/b) 150 Singles 10 Alternating…
Group Warm-up 3 Rounds: 15 Air squats 10 Pause push ups (3 second lower, 1 sec pause at the bottom) 20 Arm circles forward and…
Coach’s Notes Warm up as you like for the Open WoDs on Mondays going forward for the next 5 weeks! Pair up with someone in…
Group Warm-up Coach’s choice Daily WoD 15′ UP LADDER: IN-PLACE LUNGE/SIT – UP/RING DIP In teams of 2, Do Nx1 of each movement for where…