WOD 9/21/21
Warm Up: Old man Running drills “Reverence” 800m Run 16 DBL KB CL 16 DBL KB Kneeling to Standing 100m DBL KB…
Warm Up: Old man Running drills “Reverence” 800m Run 16 DBL KB CL 16 DBL KB Kneeling to Standing 100m DBL KB…
Warm Up: “Ricky” 10 Pull ups 5 DB DL (75/50) 8 Push Press (135/95) 20min AMRAP *Repeat 9/7/18
First Response Fights Autism Sept. 18, 2021 9:30am With a partner “2 For The Fight” 2min per station Rowing Push Press Box…
Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Gator Rolls 6mins Strength: 1-1-1-1-1-1-1 FSQ-E3M “Topsy Turvy” :20/:10×16 Alt KB…
Warm Up: Old Man 150m Ski 100m Run 3 Burpees 6 AKBs 6mins “I Got 5 On It” 15 Cal Ski 50…
Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: 1-1-1-1-1-1-1 DL-E3M “The Wobble” 20-14-8 Crossbody DB…
Warm Up: Banded Lat Stretch Bulletproof Shoulders :15 Split Stance KB Row-R :15 Split Stance KB Row-L :15 No push up/jump Burpee…
Warm Up: Barbell quad smash Mini Band Hip Routine* 30 ASQ while Voodoo flossing Strength: 1-1-1-1-1-1-1 BSQ- E3M “Burn and Turn” 3+…
Warm Up: Running Drills OTM-8min(both in the min) 4 Burpees 6 Box Jumps 8:46-The First Plane Hit “Remembering 9/11” Buy-In:911m Row (Date)…
Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Gator Rolls 6mins Strength: 3-3-3-3-3 FSQ-E3M “Gigli” 100’ Sled Push Ups…