Warm UpMel and Kendra Demo the Warm Up Two sets of:60 second Run/Bike/Row6 Inchworms9 Russian Baby Makers12 Alternating Cossack Squats @ 2111 Tempo15 Alternating Hand Plank Shoulder... Read More
We Will Not Vanish Without a Fight”4 Rounds For Time40/30 Cal Bike or 400m Run2 Rounds3 Devil Press 50/35s6 DB Bent Over Rows9 DB Thrusters... Read More
“We Will Not Go Quietly Into the Night”6 RoundsAgainst a 90 second Clock150 foot Shuttle Run20 Wall Balls 20/14 /1 arm DB ThrusterMax Hang Snatches... Read More
“Hey, Take a Look at the Earthlings”OTM for 15MM1: 6 Lateral Lunges + 6 Reverse Lunges…weight optionalM2: 45 second plank holdM3: 6 Inch Worms Jog... Read More
“Draggin you through the Burnin Desert”OTM for 10MMinute 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining TimeMinute... Read More
1776 WODAMRAP in 4 Minutes10 Alt DB Snatch 50/35lbs or 10 BB Snatches 95/65lbs or 10 Vertical Jumps7 DB Squats (1 DB 50/35) or 10 BB Overhead... Read More
FIT IN WOD Warm UpTwo sets of:60 seconds of Jogging High Knees In Place30 second Static Goblet Squat Hold60 seconds of Alternating Lateral Lunges30 seconds... Read More