WOD 01.15.22
Warm Up: 150m Row 15 Banded Face pulls 10 Bird Dogs 10 Push ups 10 Lunges 7mins “Rowing Nate” 250m Row 2…
Warm Up: 150m Row 15 Banded Face pulls 10 Bird Dogs 10 Push ups 10 Lunges 7mins “Rowing Nate” 250m Row 2…
Warm Up: Old man Mini Band Walks Running Drills “Horse of a Different Color” OTM-20min Alt 3 BSQ (M-H) :30 Weighted Plank…
Warm Up: OTM-9min Alt 50 Signles 7/5 Cal Bike 10 Med Ball Cleans “Ruby Slippers” Buy-In: 50 Wall Balls 40 DUs 20…
Warm Up: Old man Banded Pull aparts :10 Hollow Rock :10 Superman x6 Strength: OTM-5min Pick 1: 10 Kipping Pull ups 7…
Warm Up: :15 Low Jumps :15 ASQ :15 Lunge :15 Flutter Kicks x4 Strength: 1 Box Jump Every :15 x16 “Yellow Brick…
Warm Up: 3 Scap Pull ups 4 V-Ups 6 Push Up+Shoulder taps 8 Lunges 5mins Strength: “Control the swing” “Open Workout 13.4”…
Warm Up: :15 Lat Bar Jumps :15 Muscle CL :15 OH Press :15 ASQ X4 Plank Series “The Dundee” 50 Wall Balls…
“Safety Training” 21 Box Jumps 15 DL (M) 21 sit ups 5RFT Post WOD: 1×100 KB Glute Bridges Extras: 3×15 Banded Oblique…
Warm Up: 5 Cal 50’ Walking Lunge 5 Burpees 3 Jumping Pull ups 6mins “Frame Toby” 50-40-30-20-10 Row cal Bike Cal -FT-…
Warm Up: Old Man Warm up Plank Series Strength: E:30×7 3 Reps Banded Toes to X Option 1: banded Kip swings Option…