WOD 11.12.22
Warm Up: Old Man :15 No Push up burpees :15 Reaching Spider man :15 Jump Squats :15 Barbell OH Press x4 “Taffyta…
Warm Up: Old Man :15 No Push up burpees :15 Reaching Spider man :15 Jump Squats :15 Barbell OH Press x4 “Taffyta…
Warm Up: Old man 150m Row 10 RKBS 10 Crush Grip OH Press 10 Goblet Squat 30 Single Unders “Mr. Litwak” E6M…
Warm Up: Ankle Flossing (5mins) Running Drills Mini Band Walks 30 Mini ASQ “Wreck It Ralph” OTM-4min 8 BSQ (M) OTM-4min 8/8 …
Warm Up: Running Drills 30/20/30 Banded Pull a parts Vaughn Strength: E1:15 x8 PSN+SN -repeat 9/27/22 “Zangeif” Max Rep bench press (M)…
Warm up: Old Man 5 Pallof Press+5 oblique Twists Strength: OTM-10min Alt 50’ Farmer Carries (H) 10 Dumbbell OH Sit ups “Fix…
Warm Up: Banded FR Mobility :15 Lateral Bar Jump :15 ASQ :15 Muscle Clean :15 Press X 4 Strength: DL+CL+FSQ+Jerk E2M x5…
Warm up: Old Man :15 No Push up burpees :15 Reaching Spider man :15 Jump Squats :15 Barbell OH Press x4 “Klepto”…
Warm Up: Old Man Running Drills OTM-Alt-4min 150m Hard Row 5/3 Cal Sprint “Still Learning” E5M-Alt-x6 Odd:1k Row Even: 50/40 Bike Cal…
Warm Up: :15 Shuttle Runs :15 ASQ :15 Burpees :15 Lunges X4 :12 Planks :12 Superman x4 Strength: OTM-20min 1 CL “I’m…
Warm Up: Old man 150m Row 10 KB SDLHP 3-5 Jump pull ups 10 In/Outs 6mins “Graveyard” 3k Row 50 V-Ups 10…