WOD 12/10/21
Warm Up: :15 Lateral Bar Jumps :15 Strict Press :15 Bent Over Row :15 ASQ X4 Plank Series “Trinity” 3 Strict Press…
Warm Up: :15 Lateral Bar Jumps :15 Strict Press :15 Bent Over Row :15 ASQ X4 Plank Series “Trinity” 3 Strict Press…
Warm Up: Old man 10 ASQ 10 1-Leg Glute Bridge 10 Tuck ups 5 Bike Calories 10 Banded GM 6mins Strength: 6×2…
Warm Up: Super D Shoulders 30/20/30 OTM-4min 3 SN DL+3 HH High Pull+3 OHS+3 Jump Downs Strength: E2Mx5 3 Snatches “Neo” 15-12-9-6-3…
Warm Up: Old Man warm up :15 JJ :15 ASQ :15 Burpee :15 KB SDLHP x4 “Morpheus” 1k Row 10 Dball to…
Warm Up: 150m Ski 7 Push Up+shoulder tap 50’ Walking lunge 10 ASQ 5 Jump Downs 6min Strength: OTM-12min 1 PCL/J “Agent…
Warm Up: Old Man :15 Burpees over bar :15 ASQ :15 Lunges :15 Hollow Rocks x4 “Battle of Black Gate” Row 250m…
WOD “Gandalf The White” :30/:30 Rest Alt-Max Reps Hang DB Snatch (M) Ski (Cal) Bike (Cal) X5 (15 intervals)
WOD “8 Mile” 15-12-9 KB Thrusters (53/35) Box Jumps Burpees -FT- Repeat Every Dec 2 since 2013 *First 8 Mile WOD
WOD “Battle of Helms Deep” OTM-Alt-8min 6 BSQ (M) 12 Hollow Rocks OTM-Alt-8min 5/5 Weighted Step Ups (20/16) (H) 20 Sit ups…