WOD 12/22/21
Warm Up: Old man Mini Band- Shoulder 3 point touches 5min TGU Strength: OTM-10min-Alt 8/8 KB SN10/10 Turkish Sit Ups “White Christmas”…
Warm Up: Old man Mini Band- Shoulder 3 point touches 5min TGU Strength: OTM-10min-Alt 8/8 KB SN10/10 Turkish Sit Ups “White Christmas”…
Warm Up: 2x 15/15 Banded Knee Ext/Hamstring curl Running Drills Mini Bands “Home Alone” 500m Row 10 BSQ (L-M) 20 Sit ups…
Warm Up: Old man 5 Cal Bike 5/5 OH Press 50’ Walking Lunge 10 Calf Raises 6mins “Four Christmases” Buy In: 50/35…
Warm Up: Old man Banded Pull aparts :20 Burpees :20 Lunges :20 Single Unders x3 “Oxford Strong” Teams of 3 30min AMRAP…
Warm Up: Old man :20 Ski :20 ASQ :20 Lunges x4 “All I Want for Christmas is a Real Good Tan” OTM-Alt-20mins…
Warm Up: Old man Running Drills Mini Band Walks “Mistletoe” 10 AKBs 30 DUs 250m Row 10 RFT Extras: 4×8 Back Ext…
Warm Up: :20 Lateral Jump :20 Pass throughs :20 PVC OHS X4 Bulletproof shoulders Strength: OTM-12min 1 PSN “Fran” 21-15-9 Thrusters (95/65)…
Warm Up: Old Man warm up :15 JJ :15 ASQ :15 Burpee :15 KB SDLHP x4 “8 Days of Christmas” OTM-8min 15/13…
Warm Up: 10 Med Ball Cleans 30 Flutter Kicks 10 Swimmer Kicks 6/6 Split Squats 6mins Strength: OTM- 12min 1 CL “Snowflakes…
Warm Up: Old Man :15 Burpees over bar :15 ASQ :15 Lunges :15 Hollow Rocks x4 “The Oracle” 12 RKBs (M-H) 12…