WOD 01.09.23
Warm Up: :15 H2H KB Swing :15 KB Halo :15 ASQ :15 Reverse Lunges X4 :05 Hollow Hold :05 V-Ups :10 Rest…
Warm Up: :15 H2H KB Swing :15 KB Halo :15 ASQ :15 Reverse Lunges X4 :05 Hollow Hold :05 V-Ups :10 Rest…
Warm Up: Old man 5 Cal Row 10 Banded Ys 5 no pushup burpee 6 Step ups 10 Lunges 6mins “Michael Jordan”…
Warm Up: :15 H2H KB Swing :15 KB Halo :15 ASQ :15 Reverse Lunges X4 :07 Push up :07 Plank :07 Rest…
Warm Up: Old man 150m Row 3 inch works 6 1-leg v-ups 7 AKBS 20 low jumps 6mins “Lebron James” 50-40-30-20-10 DUs…
Why Jason? Jason Kurscak embodies what we want new members to see when they walk into our facility. He works hard. He…
Ninja Recognition: Jason Kurscak Read More »
Warm Up: 10 Straight arm lat pulldown 10 RKBs 20 Maltese KB Crosses (5 each direction) 10 1-leg v-up 5 Cal Bike…
Warm Up: Old man Warm up Running Drills :10 hard :20 slow X3 (on any machine) “Devin Hester” 2:00 Bike Erg 1:00…
Warm Up: Running Drills 7/7 Pallof Press 25’ Walking Lunge- Forward 25’ Walking Lunge- Backward 3 Push ups+1 Inchworm (x3) 5 Jumping…
Warm Up: Old man 7 Bike Cal 7 Med Ball CL 5 no pushup burpee 5 push ups 10 Lunges 6mins “New…
Warm Up: :15 H2H KB Swing :15 KB Halo :15 ASQ :15 Reverse Lunges X4 :07 Dead Hang :03 Rest/Transition :07 V-…