A. Dynamic Stretches B. (For quality) 9-15-21 Heel elevated goblet squats 30/30 second suit case hold C. (For Strength/ Technique) Dbell...

A. Dynamic Stretches B. (For time) 75 v-ups (Every 5th v-up = 10 second hollow hold) C. (24 minute clock) Every 6 minutes: 90 second run...

A. Dynamic Stretches B. (For time) 100 renegade rows (dbell each hand) 75 light dbell snatches (dbell each hand) 50 Dbell Sumo Deadlift...

A. Dynamic Stretches B. (Every minute for 5 minutes) 10 goblet step ups C. (For Strength/ Technique) Dbell Squat 2-2-2-2-2 (Double reps...

A. Dynamic Stretches B. (For time) 100 Dbell bent over rows (Dbell each hand) 100 push ups 100 oblique ups 100 light Dbell overhead sit...

A. Dynamic Stretches B. “Abi’s Bday WOD” (As many rounds as possible in 36 minutes) 10 Dbell snatches (dbell each hand) 20 burpees 10...

A. Dynamic Stretches B. (3 rounds for time) 15 Dbell swings 15 pike push ups 15 Dbell swings 15 reverse sit ups -then immediately- 500...

A. Dynamic Stretches B. (For time) 50 Dbell clusters (dbell each hand) C. (For Strength/ Technique) Dbell Clean & Push Press 2-2-2-2-2...

A. Dynamic Stretches B. (For time) (3 minute collective on each movement) Front Squat hold Elevated plank hold Suit Case hold (heavy...

A. Dynamic Stretches B. (5 rounds for quality) 10 Dbell bent over rows (dbell each hand) (Increase load each round) C. (For Strength/...

A. Dynamic Stretches B. (15 minute clock) Every 3 minutes: 15 box jumps or step ups 8 light dbell thrusters (1 dbell) C. (12 minute...

A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 2 Dbell hang power cleans (dbell each hand) 2 reverse sit ups 4 4 6 6...

A. Dynamic Stretches B. (10 minute clock) Even minutes: 5 Dbell single leg deadlift + Dbell single arm front squats (left arm) Odd...

A. Dynamic Stretches B. (5 rounds for time) 100 mountain climbers 20 oblique ups C. (For time) 21-15-9 2 minute run Dbell bent over rows...

A. Dynamic Stretches B. (For time) 10-20-30-40 Kbell swings 45 second run C. (For time) 20-40-60-80 Light Dbell Russian twists (1 Dbell)...

A. Dynamic Stretches B. (Every minute for 5 minutes) 10/10 single leg Glute bridges Max tuck ups for remainder of minute C. (5 rounds for...

A. Dynamic Stretches B. (For quality) 21-15-9 Dbell Muscle cleans (dbell each hand) (Light; medium; heavy) C. (For Strength/ Technique)...

A. Dynamic Stretches B. (For time) 500 double Unders or seal jacks (Double repetitions for single Unders) 300 air squats Every 3 minutes:...

A. Dynamic Stretches B. (2 rounds) (As many rounds as possible in 5 minutes) 10 Dbell bent over rows (dbell each hand) 30 elevated plank...

A. Dynamic Stretches B. (3 rounds for quality) 15/15 Dbell single leg single arm Bent over row C. (For Strength/ Technique) Dbell Squat...

A. Dynamic Stretches B. (As many rounds as possible in 10 minutes) 2 single arm Dbell hang snatches 2 light dbell thrusters 4 4 6 6...

A. Dynamic Stretches B. (2 rounds for max effort) (5 minute max) Devil Rows (5 minute max) Push ups (5 minute max) Bicycle Crunches (5...

A. Dynamic Stretches B. (For quality) Dbell Romanian Deadlifts 15-15-15 (Dbell each hand) C. (For Strength/ Technique) Dbell Deadlift...

A. Dynamic Stretches B. (For time) 50 light dbell snatches (Dbell each hand) 75 light dbell overhead sit ups (1 Dbell) 100 light dbell...

A. Dynamic Stretches B. (10 minute clock) Even minutes: 3 Turkish get ups (left arm) Odd minutes: 3 Turkish get ups (right arm) C. (For...

A. Dynamic Stretches B. (2 rounds for time) 1 minute run 50 walking lunges 2 minute run 50 walking lunges C. “Death By” (1-1st minute,...

A. Dynamic Stretches B. (For time) 50 Dbell deadlifts (dbell each hand) (Switch every 10 repetitions) C. (For time) 30 second run- 1...

A. Dynamic Stretches B. (5 rounds for time) 10 pike push ups 5 Dbell swings (1 Dbell) (Increase +5 Dbell swings each round) C. (For...

A. Dynamic Stretches B. (For time) 3-6-9-12-9-6-3 Dbell Snatches (dbell each hand) Burpee over & back C. (3 rounds for time) 25 light...

A. Dynamic Stretches B. (3 rounds) 1 minute static holds: Elevated plank Bent over row Goblet squat C. (For Strength/ Technique) Dbell...

A. Dynamic Stretches B. (Every minute for 10 minutes) 2 box jump or step ups (Increase +2 box jump every minute) C. (Every minute for 10...

A. Dynamic Stretches B. “Z-Day” Buy in: (As many rounds as possible in 9 minutes) 20 Dbell thrusters (dbell each hand) 90 double Unders...

A. Dynamic Stretches B. (10 rounds for time) 10 box jumps or step ups 10 Single arm Dbell alternating snatches 1 minute rest C. (For...

A. Dynamic Stretches B. (Every minute for 5 minutes) 20 light dbell overhead jumping lunges C. (For Strength/ Technique) Dbell Power...

A. Dynamic Stretches B. (For time) 150 Dbell swings (1 Dbell) (Fail = 2 burpees; increase +2 burpees each round until swings are...

A. Dynamic Stretches B. (9 minute clock) Every 3 minutes: 15 Dbell bent over rows (dbell each hand) 15 box dips 15 Sprawls C. (As many...

A. Dynamic Stretches B. (3 rounds for quality) 25 heel elevated air squats 25/25 single leg Glute bridge C. (For Strength/ Technique)...

A. Dynamic Stretches B. (As many rounds as possible in 37 minutes) 9 Dbell hang power cleans (dbell each hand) 10 burpee over & back 300...

A. Dynamic Stretches B. (9 rounds for time) 11 Dbell clean and push press (Dbell each hand) 11 burpee step up 11 hand release push ups...

A. Dynamic Stretches B. (10 minute clock) Every 2 minutes: 5 single arm devil press 30 hop overs C. (10 rounds for time) (1 round...

A. Dynamic Stretches B. (2 rounds for quality) 25 Dbell bent over back flys 25 Dbell single leg deadlift C. (For Strength/ Technique)...

A. Dynamic Stretches B. (For time) 25-50-25 Box jumps or step ups V-ups C. (Every minute for 15 minutes) 5 Dbell hang power cleans 5...

A. Dynamic Stretches B. (Every minute for 5 minutes) 30/30 second suit case hold C. (For Strength/ Technique) Single Arm Dbell Overhead...

A. Dynamic Stretches B. (For Strength/ Technique) Dbell Shoulder Press 4-4-4-4-4 (Dbell each hand) C. (15 rounds for time) 5 light dbell...

A. Dynamic Stretches B. (5 rounds for time) 100m goblet walk 10 burpee over & back Rest 1 minute C. (For time) 100 v-ups D. Static stretches