Soul Fuel Saturday

WARMUP 30 sec each Arm Circles Jumping Jacks Spidermans Air Squats WOD FRAN (Time) 21-15-9 reps for time of: Thrusters 65lb/45lb (Scale: Wall Balls, Front Squat, Push Press) Chest-to-bar pull-ups (Scale: Jumping Pull-ups, Ring Rows) Time cap: 15 min MOBILITY Pigeon Pose Couch Stretch Laying Cradle Stretch Banded Arm Stretches 1 min each side...

WARMUP :30 seconds each Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Air Squats Banded Air Squats Barbell Warmup/Lesson 5 Good Mornings 5 Back Squats 5 Arm Rotations 5 Strict Press 5 Deadlifts 5 Front Squats W.O.D. For total time: 3 rounds of: 10 power cleans 10 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 ring rows 10 bar-facing burpees Men snatch...

WARMUP Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers W.O.D. 100ft overhead plate hold lunge 30 Box step ups 30 scaled HSPU pike push-ups, regular hand release push-ups, or dumbbell presses 100 ft bear crawl M 15lb plate/24...

WARMUP :30 seconds each movement Jumping Jacks Active Spider-man Active Sampson Pushup to Down Dog Air Squats Banded Air Squats W.O.D. 8 minute time cap 20 Sit-ups 30 single-unders 15 hang cleans, 65 lb. 20 Sit-ups 30 single-unders 13 hang cleans, 95 lb. MOBILITY 2 min ech Quads - Couch Stretch Banded Shoulder Stretch Banded Lat Stretch...

WARMUP 200m run :30 sec each Arm circles Squats Jumping jacks High knees Butt kicks Burpees LESSON Running Run according to your breath, start slow and build speed until you can breathe uncomfortably but still breathe. Hold that pace or just above it for all your running. WOD 5 rounds for time 200m run 1 set of Max reps pullups....