WOD 06.03.23
Warm Up: :15 JJ :15 DL :15 Bent Over Row :15 Push Ups+Shoulder Tap x4 :12 Swimmer Kicks :12 Hollow Rocks x4…
Warm Up: :15 JJ :15 DL :15 Bent Over Row :15 Push Ups+Shoulder Tap x4 :12 Swimmer Kicks :12 Hollow Rocks x4…
Warm Up: 150m Ski/Bike 10 ASQ 5 Burpees 6 Step ups 100m Run 6mins “Alan” FGB Format x4 Rds 1 min Stations- …
Warm Up: Running Drills Vaughn Warm up Banded Pull a parts Bergner Strength: OTM-10mins Hang CL OTM-10min CL Extras: 3×6/6 BR Reverse…
Warm Up: Agility Ladder 5 Jump sqt onto plate 150m Ski Agility Ladder 5 Burpees to plate 7 min AMRAP Strength: Every…
Warm Up: Old man Running Drills 2min Couch stretch/leg PreWOD: :30/:30×6 Weighted Planks “Mr. Chow” OTM-ALT-20mins (5 rds) 150m Row 150m Ski…
“Murph” 1 Mile run 100 Pull ups 200 Push Ups 300 ASQ 1 Mile run -FT- “In memory of Navy Lieutenant Michael…
Warm Up: Old Man :20 Jump Rope :20 AKBs :20 ASQ :20 Sit ups x4 “Forgetter Bobby” 30 PCL/J (L-M) 30 Wall…
Warm Up: :15 Lateral Bar Jumps :15 Reaching spiderman :15 Goblet Squats :15 Split Squats X4 Mini Band Walks Strength: E3M x7…
Warm Up: Ankle Flossing Old man Running Drills “Jerry” 1 Mile Run 2k Row 1 Mile Run -FT- Extras: 5 min Recovery…
Warm Up: :60 LAX Lumbar Old man 3 DL 6 Lunges 6 1-leg glute bridge 6 Hollow Rocks 4min Strength: E3M x7…