WOD 11/17/21
Warm Up: :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Jump Squats X4 Vaughn +Burgener Strength: E90 x7 1 HCL “Semi-Pro”…
Warm Up: :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Jump Squats X4 Vaughn +Burgener Strength: E90 x7 1 HCL “Semi-Pro”…
Warm Up: 8 Step ups Icky Shuffle 20 Flutter Kicks 10 Lunges 5 Burpees 6min Plank Series “Cedar Rapids” E2M x10 30…
Warm Up: Old Man 25’ Side Step Mini band-R 25’ Side Step Mini band-L 10 Pass Throughs 10 Mini band OHS 10…
Warm Up: :15 Butt Kickers :15 MedBall Clean :15 MedBall Press :15 Cossack Squats X4 :12 Swimmer Kicks :12 Hollow Rocks x4…
Warm Up: Super D Shoulders Bulletproof Shoulders Strength: OTM-ALT x 10 1-3 MUs or 10 Dips 10 Pistols “Swinger Annie” 50-40-30-20-10 DUs …
Warm Up: Old Man Running Drills Mini Band Walks “Thicc Thelma” 250m Ski 100’ Walking Lunge AMRAP 8 mins 3min Rest 8…
Warm Up: Old man Warm up Vaughn Warm up :15 Lat bar jumps :15 Hang Muscle Clean :15 Press :15 Jump Downs…
Warm Up: 1:00 Pigeon Stretch R/L 150m Row 6 Step ups 150m Ski 5 Inchworms in place 5min “Crazy Christine” 500m Row…
Warm Up: Old Man 25’ Side Step Mini band-R 25’ Side Step Mini band-L 10 Pass Throughs 10 Mini band OHS 2…
Warm Up: :15 Lateral bar jumps :15 OH Press :15 BSQ :15 Bent Over Row X4 :12 Swimmer Kicks :12 Hollow Rocks…