WOD 03.25.23
Warm Up: 150m Row 1 Wall Walk 5 Hang MSCL CL 10 ASQ 4mins :12 Hollow Rock :12 Superman x4 “Silver Snakes”…
Warm Up: 150m Row 1 Wall Walk 5 Hang MSCL CL 10 ASQ 4mins :12 Hollow Rock :12 Superman x4 “Silver Snakes”…
Warm Up: Old Man 10 ASQ 25’ Mini band Side step-L 25’ Mini band Side step-R 3-5 Jumping Pull ups 5 Push…
Warm Up: 5 DB Press 50’ DB OH walk Switch to other side 10/10 Split Stance KB Row 30 Single Unders 6…
Warm Up: Running Drills :30 Row (Mod to fast) 10 Med Ball Cleans :60 Rest x3 “Green Monkeys” 500m Row 50 V-Ups…
Warm Up: Super D Shoulders 10 OHS (PVC or Barbell) 5 No Pushup Burpee 5 HR Push Ups 10 Banded Bent Over…
Warm Up: Old man OTM-Alt-6mins 150m Row 5 Cal Bike 30 Single Unders “Blue Barracudas” 3K Row 150 DUs 100 Cal bike…
Warm Up: 30 Jumping Jacks Icky Shuffle 10 ASQ 5 Burpees 10 Plate G2OH 6mins “The Revenant” Partners 50 DB SN (H)…
Warm Up: Running Drills :30 Row (Mod to fast) 10 Med Ball Cleans :60 Rest x3 “This Means War” 2k Row 50…
Warm Up: :60/ side Lax Ball Pec insertion Old Man Banded Pull aparts Strength: 8 Mile Pull up & Dip Complex Max…
Warm Up: Running Drills 30 mini band ASQ 20 Quick Pump’s x2 Vaughn+Bergner Strength: E3M x4 7 FSQs (from the floor) “Mad…