Results For Category: "Workout Of The Day (WOD)"

WOD 12.14.22

Warm Up: Old man :15 Jumping Jack :15 ASQ :15 Reaching Spiderman :15 Burpees X4 :12 Plank :12 superman x4 “Lollipop Woods”…

WOD 12.13.22

Warm Up: :10 Banded OH Press-R :10 Band OH Hold-R :10 Banded OH Press-L :10 Band OH Hold-L Strength: E2Mx4 5 Push…

WOD 12.12.22

Warm Up: :90 LAX on lumbar against the wall 150m Ski 50’ Walking Lunge 10 Hollow Rocks 10 Single KB DL 5…

WOD 12.10.22

Warm Up: Old man :15 No Pushup Burpee :!5 ASQ :15 HR Push up :15 Banded Face pulls  x4 “Brown Sugar” 10…

WOD 12.09.22

Warm Up: Old man Rowling- 10 frames to hit 100m on the dot! Immediate burpees for every meter over. Cap of 10…

WOD 12.08.22

Warm Up: :20 Single Unders :10 Squat Hold X5 :15 ASQ :15 Reaching Spiderman :15 Lunges :15 Tuck ups x4 Strength: OTM-5…

WOD 12.07.22

Warm Up: Old man :15 Lateral Bar Jump :15 ASQ :15 Muscle Clean :15 Press X 4 Strength: OTM-12min 1 PCL/J “Set…

WOD 12.06.22

Warm Up: Running Drills :15 Low plate jumps :15 Reverse Lunges :15 Reaching Spiderman :15 Jump Squats x4 Strength: E3M x4 10…

WOD 12.05.22

Warm Up: Super D Shoulders 30 PVC OHS 50’-R OH Plate Carry  50’-L OH Plate Carry  10 Cyclist Squats 10 Plate 2…

WOD 12.03.22

Warm Up: Old Man :15 No Push up burpees :15 Split Squats :15 Barbell OH Press :15 Jump Squats x4 “Scrum Half”…