WODs

WARM-UP Banded Shoulders -into-  8:00 AMRAP  3 Inch Worms  5 Clean Grip Deadlifts (Empty bar)  4 High Hang Muscle Cleans + Shoulder Press (Empty bar)  3 […]

WARM-UP 2:00 Machine  -into-  8:00 AMRAP  25m Lizard Crawl  10 Cossack Squats  5 Back Squats (empty bar-build across sets)  5 Pike Push Ups  8 Box Step […]

WARM-UP 5 Rounds of “Rowling”  + 5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders))    WORKOUT PREP  1 set:  5/4 Calorie […]

WARM-UP 2:00 Machine -into-  6:00 AMRAP  8 Roll and Reach  4 Single Arm Dumbbell Suitcase Deadlifts  4 Alternating Dumbbell Snatches  4 Up-Downs over Dumbbell  4 Deadlifts […]

WARM-UP Hinshaw Warm Up (10-12 minutes)  -into-  2 sets:  10 Banded Pass Throughs  10 Dynamic Squat Stretches  5 Muscle Snatch (PVC-Empty bar)  5 Overhead Squats (PVC-Empty […]

WARM-UP 2 sets: 10 Banded Rows 10 Dynamic Squat Stretches into 8:00 AMRAP 10 Alternating V-Ups 5 Single Arm Dumbbell Bench (light-each side) 5 Goblet Squats […]

WARM-UP 2:00 Jump Rope into 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (empty bar) 4 Hang Muscle Snatch (empty bar) 3 Hang Power […]

WARM-UP 3:00 Machine into 6:00 AMRAP 8 Roll and Reach 4 Dumbbell Strict Press (light) 4 Dumbbell Push Press (light) 4 Box Step Ups 4 Box […]