WOD 3/17/20
Warm Up Old Man Warm Up :20 Burpee :20 Jog in place/Jump Rope :20 Cossack Sqt x4 Option 1: No equipment 800m…
Warm Up Old Man Warm Up :20 Burpee :20 Jog in place/Jump Rope :20 Cossack Sqt x4 Option 1: No equipment 800m…
Warm Up :15 Jumping Jacks :15 ASQ :15 Mountain Climbers :15 Jump Squats X4 :15 Plank :15 Superman :15 Side Plank-R :15…
Ninja Nation, With this temporary shut down we will be providing you with continued programming and coaching to whatever capacity you can…
Warm Up Old man Running Drills Workout Options: Option 1: No equipment 5k Run Opt 2: Limited Equipment 7k Row or 10k…
“Cindy” 5 Pull Ups 10 Push Ups 15 ASQ 20min AMRAP or “Mary” 5 HSPUs 10 Pistols 15 Pull Ups 20min AMRAP…
Strength: DL 5×5 E3M Starting at 70% “MidShipmen” 500m Row 16 FR Lunges (115/85) 8 Tuck ups 12min AMRAP
Strength: Bench 5×5 E3M Starting at 70% “Wolf Pack” 60 DUs 15 Strict Press (95/65) 15 Pull Ups 60 DUs 10 Strict…
Strength: BSQ 5×5 E3M Starting at 70% “Fighting Illini” 20 Wall Balls 10 Power Snatch (115/85) 20 Wall Balls 10 PCL/J (115/85)…
“Thundering Herd” 21-15-9 DBL DB DL (50/35) T2B 3min Rest 3 MUs (6 strict pull ups) 20 Push Ups 5Rds 3min Rest…
Strength: FSQ 5×5 E3M Starting at 70% “Crimson Tide” 15 Cal Ski/Bike 12 Box Step Overs (24/20) 15 Rkbs (53/35) 15min AMRAP