WOD 09.03.22
Warm Up: :15 JJ :15 ASQ :15 Reaching Spider :15 Burpees X4 :12 Hollow Rock :!2 Swimmer Kicks x4 “Agent 23” Teams…
Warm Up: :15 JJ :15 ASQ :15 Reaching Spider :15 Burpees X4 :12 Hollow Rock :!2 Swimmer Kicks x4 “Agent 23” Teams…
Warm Up: :15 Single Unders :15 No Stand Burpees :15 Banded Pull aparts :15 ASQ X4 Bulletproof Shoulders Strength: OTM-5mins 2 Wall…
Warm Up: Running Drills Movement Specific Warm up: 1 min rest after each 100m Run——-150m Row—————–200m Bike 200m Run——-250m Row—————-400m Bike 300m…
Warm Up: :90 LAX ball lumbar 10 ASQ :10/leg 1-Leg Glute bridge on foam roller 10 Hollow Rocks 10 Swimmer Kicks 5mins…
Warm Up: Banded Pull apart series :12 Hands to plate :12 Burpee Jump in :12 SkiErg :12 Rest x3 Strength: OTM-ALT-9 min…
Warm Up: Old man Vaughn Bergner Strength: E:90 x7 PCL+HCL “Spencer Strasmore” OTM-15mins 15-1 Wall Balls Odd:Max Cal Bike Even: Ski Cal…
Warm Up: :15 JJ :15 ASQ :15 Reach Spiderma :15 Jump Squats X4 :12 Swimmer Kicks :12 Hollow Rock x4 “Red Dragon…
Warm Up: Banded Pull apart series :12 Hands to plate :12 Burpee Jump in :12 SkiErg :12 Rest x3 Strength: OTM-ALT-9 min…
Warm Up: Old man Running Drills OTM-4min 100m Run “Two Truths and a Lie” Pt 2 200m Run 1 min Rest X4…
Warm Up: 7 Med Ball CL 30 Single Unders 7 Squat-less WB 100m Hard Run :30 Rest 6min “Rainbow Sherbert” 15 Wall…