NEWS, BLOG & WORKOUTS

Coach led warm up  Mini band warm up  WOD Complete as many rounds as possible in 20 minutes of: 400-meter run 10 front squats (185/125) 20 GHD or weighted sit ups (30/20) Post rounds and reps completed to Wodify and whiteboard

Coach led warm up  Banded floor mobility  WOD 3 rounds for time of: 1,000/850 meter row 42 kettlebell swings (53/35) 24 pull-ups (mod: banded, rings, or jumping) (24min cap) Post time to Wodify and whiteboard

Coach led warm up  Floor stretches WOD Bike for 35 minutes Every 5 minutes, stop and perform 15 burpees 30 double unders (mod: 60 singles) Post distance in miles to Wodify and whiteboard

Coach led warm up  PVC warm up and stretches  WOD 5 rounds of: 30 wall-ball shots (20/14) 5 squat snatches (work up in weight) Rest 2 minutes (28min cap) Post time to Wodify and load for each round to comments.

Coach led warm up  Banded floor mobility  Pre WOD speed Emom for 8 min of: Min 1: 100m sprint  Min 2: 100m run w/ (45/35 plate) *atl. W/plate and without  WOD 12-9-6 reps for time of: squat cleans (225/145) Bar or ring Muscle-ups (mod: jumping, or pullup + dip) Post time to Wodify and whiteboard