052915
Dynamic Warmup Partner Hamstrings Pigeon Pose 7 min for Pistols 4 min EMOM: 10 back squat @ 60% E3MOM for 15 min 200m run 9 thrusters...
052815
Dynamic Warmup Bench Press 10x3 @ 75% Bent over Rows 4x7 Metcon: 3 min of 5 situps 5 wallball (20/14) rest 2 min, then, 5 min of 20 KB...
052715
Dynamic Warmup Coach B warmup 10 min to est new 1RM Power Clean 4 min EMOM: 12 back squat @ 55% 4 min EMOM: 6 FS @ same weight Metcon:...
052615
Dynamic Warmup Hamstring Mobility Ankle mobility Squat therapy Shoulder Mobility 7:00 to est 1RM strict press "Annie's at the bar"...
052515
Happy Memorial Day! Dynamic Warmup ankle mobility In honor of our fallen soldiers we will participate in a nation-wide WOD "Murph" For...
052215
Warmup: Banded Hamstrings 20 HR pushup 10 banana to superman 20 pistols 20 ring dips Free standing Handstand Practice Metcon:...
052115
Dynamic Warmup ankle mobility Coach B warmup 1x3 Power clean pulls @ 110% 3x2 Power clean @ 85% 2x2 Power clean @ 90% Metcon: for time...
052015
Dynamic Warmup PVC passthrough Banded Hip Mobility Wall splits/frogger 5 rounds: 3 Snatch Balance @ 75% 1RM + 1 pause OHS Bench press Est...
051915
400m run Arm/leg swings PVC pass through Max Distance Broad jump x 3 Split Jerk 6x2 @ 70% climbing 8 min EMOM: even: 4 Wall Climbs Max DU...
051815
Dynamic Warmup 20 strict pullups 20 hanging windmill 3 x 20 sec ring support 9 min EMOM: 0-3: 4 Clean Pulls @ 110% 1RM PC 3-6: 2 PC + 2...
