WOD 07.19.22
Warm Up: Banded Pull Aparts Series 100’ KB OH Walk- 50R/L 10 Crush Grip KB Row 10 Crush Grip OH Press 5…
Warm Up: Banded Pull Aparts Series 100’ KB OH Walk- 50R/L 10 Crush Grip KB Row 10 Crush Grip OH Press 5…
Warm up: 100m Run 5/5 Split Stance DL 7 ASQ 6 Tuck Ups 5 mins Strength: DL E3M +20lbs 5@68% 3@77% 1+@86%…
Warm Up: :15 Step Ups :15 Hang Muscle CL :15 ASQ :15 Lat Jumps X4 :12 Plank :12 Swimmer Kicks x4 “The…
Why Kayla? From day 1 Kayla has given everything she has to improve. She has always been coachable and allows the coaches…
Ninja Recognition: Kayla Sanders! Read More »
Warm Up: :60 Banded Curler (/side) :60 Banded Hip Distraction (/side) Running Drills Mini Band Walks Strength: BSQ E3M +20lbs 3@72% 3@77%3+@82%…
Warm up: Old Man Partners: Med Balls :30 Chest Pass :30 Side Toss-R :30 Side Toss-L :30 Cluster x3 “Ragnarok” OTM-Alt-25mins 40’…
Warm Up: :60/ Tricep Smash (on bar) 6 1-leg glutes bridge (pause) 6 1 ¼ ASQ 3 Inchworms 16 Lateral Jumps 5mins…
Warm Up: Super D Shoulders OH KB Walk (50’ each side) 5 Push Ups + Shoulder Taps 10 Banded Bent Over Row…
Warm up: 100m Run 7 Good Mornings 7 Lunges 6 Tuck Ups 5 mins Strength: DL E3M +20lbs 3@72% 3@77%3+@82% (Max Reps)…
Warm Up: 100m Run 10 Pass throughs 10 Pull aparts 7 Push Ups+Shoulder Taps 5/5 KB Row 5mins “Flex Appeal” Partners- partition…