WOD 10.20.22
WarmUp: Old man Running Drills OTM-4min 150m (Bike 300) “Blakes” Row/Bike/Ski 1 min of work 3min work 5 min of work 3min…
WarmUp: Old man Running Drills OTM-4min 150m (Bike 300) “Blakes” Row/Bike/Ski 1 min of work 3min work 5 min of work 3min…
Warm Up: 10 ASQ 25’ QuadCrawl 5 Strict Burpees 12 Gorilla Rows 10 1-leg v-ups 5mins Strength: OTM-Alt 10mins Odd: 2 Rope…
Warm Up: :15-:20/ side FR PVC Stretch :15 Lateral Bar Jump :15 ASQ :15 Muscle Clean :15 Press X 4 Strength: E2M…
Warm Up: -Super D Shoulders –3pt Mini Band Shoulders 20 Pass Th/30 OHS -Vaughn Warm Up -Burgener Warm Up Strength: E:90 x7…
Warm Up: Banded Pull aparts :15 JJ :15 ASQ :15 No Push Up Burpee :15 Hand Release Push ups X 4 :12…
Warm Up: Running Drills :15 Cyclist Squats :15 Step ups :15 Plate G2OH :15 x4 Strength: Watt Test 2 Rounds Men: Maintain…
Warm Up: Old Man 10 ASQ 10 Reverse Lunges 1-leg V-Ups 40 Single Unders 3 Strict Burpees 5min “Men at Work” P1:…
Warm Up: -Super D Shoulders -BulletProof Shoulders -Vaughn Warm Up -Burgener Warm Up Strength: Every :45 x10 1 SN (power or full)…
Warm Up: Old Man Running Drills :12 Jump Squats :12 No Push Up Burpee :12 1-leg V-Ups x3 “The Public” 1min Stations …
Warm Up: 20 Pass Thru :15-:20/ side FR PVC Stretch :15 Lateral Bar Jump :15 ASQ :15 Muscle Clean :15 Press X…