WARM-UP ½ Tabata Bike (:20 on/:10 off, 4 rds) 2 ROUND 10 Air Squats 6 Clean Deadlifts 6 Upright Row 10 Elbow Punches ½ Tabata Bike 1 ROUND 6 Clean […]

WARM-UP AMRAP x 5 MINUTES* 4 Yoga Push-Ups 4 Push-Ups 4 Strict Hanging Knee Raise 4 Kip Swings Into… 1-2 ROUNDS EACH (TIME PERMITTING)* 5 Ring Rows or Strict Pull-Ups […]

WARM-UP 1 ROUND 10 Alt Forward Stepping Lunge 10 Alt Cossack Squats 10 Air Squat 10 Alt Curtsty Lunge 10 Jumping Air Squat 10 Alt Step-Up 2 ROUNDS 5/5 Goblet […]

WARM-UP 1 ROUND 6 Inch Worms w/ Push Up 6/6 Leg Swings Forward and Backward 6/6 Leg Swings Side to Side 10 Alt Cossack Squats 10 Air Squats 10 Up-Downs […]

“Jules” For Time: Buy In: 100 Double Unders (150 Singles) 5 Rounds: 31 Kettlebell Swings 53/35 20 Goblet Squats 53/35 16 Kettlebell Sit-ups 53/35 Cash Out: 100 Double Unders (150 […]

Angie’s Farewell WOD Buy In: 1000m (Rower/Ski Erg) 25 Rounds -3 Box Jumps (24″ |20*) -6 OHS (Empty Barbell) Cash Out: 1000m (Rower /Ski Erg) *EOD 03/06/2000 5 Min Rest […]

WARM-UP 1 ROUND 10/8 Cal Bike 10 Good Mornings 10/10 Fire Hydrant Lifts 10 Bird Dogs 5/5 A-Frame Hip Opener* 10 Glute Bridge Raises *Kneeling with one leg out straight […]

WARM-UP 1-2 ROUNDS 5/5 Moose Antlers 10 Banded Pull Aparts 5/5 Banded Crossbody Pull Aparts 10 Heels Elevated Glute Bridge-Ups Into… 2 ROUNDS 5 Strict Presses → 5 Push Presses […]

WARM-UP GENERAL MOBILITY :45/:45 Rig Pec Stretch 20 Calf Pumps in Down Dog 6 Slow Bootstrappers :45/:45 Rig Lat Stretch Into… 1:00 Cardio Choice #1 Into… 2 ROUNDS 10 BW […]