WOD 09.27.22
Warm Up: Super D Shoulders Pull aparts Series 20 Pass throughs 30 OHS Vaughn+Bergner Strength: E1:15 x8 PSN+SN “Walk the Plank” 10…
Warm Up: Super D Shoulders Pull aparts Series 20 Pass throughs 30 OHS Vaughn+Bergner Strength: E1:15 x8 PSN+SN “Walk the Plank” 10…
Warm Up: Old man OTM-Alt-9 mins 100m Run 12 Partner Wall Ball Tosses 12 Step ups Partner “Kelly”: 400m Run (200/200) 30…
Warm Up: :15 Lateral Jumps :15 ASQ :15 DL :15 Hang PCL/J X4 :12 Hollow Rock :12 Swimmer Kicks x4 “Johnny Quest”…
Warm Up: 5 Cal Ski 10 ASQ 100m Run 5/5 1 Leg L-sit pulse 5/5 Reverse Lunge 5mins Strength: OTM-Alt-10min (Handles) Odd:…
Warm Up: Running Drills Movement Specific Warm up: 1 min rest after each Paces “Shazzan” Option 1: 200m Run – 1…
Warm Up: Mini Band Walks ___________________ 5 Cal bike 10 Cyclist FSQ 5 DL 10 1-leg V-Ups 5min Strength: E1:15 x8 Tempo…
Warm Up: Old man 5 Cal Bike 7 DL 7 Hang Muscle CL 7 Press 7 ASQ 5min “Herculoids” 21-15-9 HPCL (M)…
Warm Up: Old man Running Drills OTM-4min 100m run “Jerry” 1 Mile Run 2k Row 1 Mile Run -FT- Repeat 5/26/22 Extras:…
Warm Up: :15 Low Jumps :15 ASQ :15 Reaching Spider :15 Plate 2OH X4 :12 Hollow Rock :12 Swimmer Kicks x4 “Justice…
Warm Up: :15 JJ :15 Plate G2OH :15 ASQ :15 Burpees x4 Bulletproof Shoulders Strength: OTM-ALT-9 min 3-5 MU Transitions 3 Hollow…