WOD 08.23.22
Warm up: :30 Bike 10 ASQ 7 Hollow Rocks 10 Walking Lunges 7 Banded GM 5min Strength: E90x7 100’ Sandbag Carry “Mang-o-matic”…
Warm up: :30 Bike 10 ASQ 7 Hollow Rocks 10 Walking Lunges 7 Banded GM 5min Strength: E90x7 100’ Sandbag Carry “Mang-o-matic”…
Warm Up: :45 Row :15 No Pushup Burpee X3 Bulletproof Shoulders Strenght: Pick One OTM-5min 2 Wall Walks :15 HS Hold 3-5…
Warm up: :15 Lateral Bar Jumps :15 ALT KB Gorilla Row :15 Crush Grip Press :15 Jump squats X4 :12 Swimmer Kicks…
Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: DL: 1 Rep E3M x7 “Busch Gardens”…
Warm Up: Old man Running Drills OTM-4min 100m Run “Two Truths and a Lie” Pt 2 200m Run 1 min Rest X4…
Warm Up: 100m Run 10 Cyclist Squats 5/5 Split Squats 5 Superman Pumps 5 Hollow Rocks 5min Strength: FSQ: 1 Rep E3M…
Warm Up: Super D Shoulders OH KB Walk (50’ each side) 5 Push Ups + Shoulder Taps 10 Banded Bent Over Row…
Warm Up: Running Drills Mini Band Walks 10 Birddogs 10 Banded Leg Ext 10 Banded Hamstring curl x2 Strength: BSQ: 1 Rep …
Warm Up: :15 Lateral Bar Jumps :15 Muscle CL :15 OH Press :15 Jump squats X4 :12 Swimmer Kicks :12 Hollow Rocks …
Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: DL: 3 Rep E3M x5 “Simon Says”…