WOD 11.24.22
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 :12 Plank :12 Superman x4 Fight Gone Bad…
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 :12 Plank :12 Superman x4 Fight Gone Bad…
Warm Up: -Super D Shoulders –3pt Mini Band Shoulders 20 Pass Th/30 OHS -Vaughn Warm Up -Burgener Warm Up Strength: E:90×7 SN…
Warm Up: Old man 250m Bike 10 Plate Jumps 10 Cyclist Squats 10 Plate 2 OH 6mins “Doc Hudson” Every 2:30 x10…
Warm up: Banded FR Mobility :15 Lateral Bar Jump :15 ASQ :15 Muscle Clean :15 Press X 4 Strength: E2M x3min 1…
Warm Up: Old Man :15 No Push up burpees :15 Reaching Spider man :15 Jump Squats :15 Barbell OH Press x4 “Jack”…
Warm Up: Ankle Flossing (5mins) Running Drills Mini Band Walks 30 Mini ASQ “Numb” 5 Min AMRAP 10 BSQ (L-M) 10 Hollow…
Warm Up: Old Man Running Drills “Friends” OTM-Alt- 24 mins (6 Rds) 15/12 Cal Row 10/7 Cal Ski 10/7 Bike 35 DUs …
Warm Up: Super D Shoulders 50’-R OH Plate Carry 50’-L OH Plate Carry 10 Cyclist Squats 10 Plate 2 OH 5mins Strength:…
Warm Up: :60 Hamstring BB Smash :90 LAX Lumbar smash :10 Split Squat-R :10 Split Squat-R :10 Superman Pumps :10 Hollow Hold…
Warm Up: Running Drills 30/20/30 Banded Pull a parts Vaughn Strength: OTM-15mins 1 SN “Almost Heroes” 21-15-9 DB Thruster (M) Pull Ups…