WOD 02.28.23
Warm Up: Old Man Warm up 150m Row 50’ Walking Lunges 10 Calve Raises 10 Alt KB Rows 7mins “A Quiet Place”…
Warm Up: Old Man Warm up 150m Row 50’ Walking Lunges 10 Calve Raises 10 Alt KB Rows 7mins “A Quiet Place”…
Warm up: Running Drills Ankle Flossing+30/20/30 w/mini bands Vaughn Strength: E2Mx5 5 BSQ “Bird Box” 1:30/1:30 x5 1 Wall Walk 4 Step…
WOD: 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft…
Warm Up: Super D Shoulders 50’ Plate OH Walk-R 50’ Plate OH Walk-L 10 G2OH 10 ASQ 4mins Strength: OTM-12 min 1…
Warm Up: Old Man Running Drills Watt Test: 350/250 watts for As long as possible X2, rest as needed “Rick and Morty”…
Warm Up: Super D Shoulders OTM-Alt-9 min 7-10 Med Ball CLs 10 Push Up+shoulder taps 30 Single Unders “Clue” OTM- 15 min…
Warm Up: Old man Running Drills WB Tic-tac Toe -5 burpees for losers 3 Rds Banded Pull aparts “Back to the Future”…
Warm Up: Running Drills Mini Band Walks ASQ+Mini Band Strength: OTM-15 min 1 CL “White Squall” :20/:10 Alt x16 Echo Bike Ski…
Warm Up: Old man :30 Partner Chest pass :30 Partner Wall Ball :30 Plank Pass X2 150m Row 20 Low jumps 10…
Warm Up: Old Man+ Banded Pull aparts 3 Cal Bike 5 DL 5 Bent Over Barbell Row 5 No Pushup Burpee 5min…