WOD 11/29/21
Strength E90x7 High Hang CL WOD “Riders of Rohan” 7 PCL (M-H) 7 Jerks (M-H) 3 Rope climbs 12min AMRAP Suggested 155/105
Strength E90x7 High Hang CL WOD “Riders of Rohan” 7 PCL (M-H) 7 Jerks (M-H) 3 Rope climbs 12min AMRAP Suggested 155/105
Warm Up: :15 JJ :15 Med Ball Clean :15 Reaching Spiderman :15 Burpees x4 Plank Series “Sons of Anarchy” 42-30-18 Wall Ball…
Warm Up: 5 Inch worms 5 Tuck ups 10/10 1-leg Banded Hamstring curl 5 Calories 6mins Strength: 5×3 DL E3M “Papilion” 100…
Warm Up: :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat x4 Plank Series “Cornucopia” Teams of 3 Complete the following…
Warm Up: 10 Lat Bar Jumps 5 RDL 5 Jump Downs/5 Kneeling Jumps 20 Flutter kicks 5mins Strength: E3M x4 5 PCL-…
Warm Up: Old man 50’ Walking Lunge 50’ 1-DB OH Walk-R 50’ 1-DB OH Walk-L 5 V-Ups 5Mins “Green Street Hooligans” Buy-in:…
Warm Up: Super D Shoulders 30/20/30 OTM-4min 3 SN DL+3 HH High Pull+3 OHS+3 Jump Downs Strength: E2Mx5 3 Pos Snatch HH-AK-BK…
Warm Up: :15 Butt Kickers :15 Mscl Clean :15 Press :15 Cossack Squats X4 :12 Swimmer Kicks :12 Hollow Rocks x4 “Escanaba…
Warm Up: Running Drills 5 Cal Bike 6 Narrow ASQ 6 Curtsey Sqts 4 RKBs 4 SDLHP 5min “American Pie” 3:00/3:00 40/32…
Warm Up: Old Man :20 Battle Ropes :20 H2H Swings :20 Jump Squats x4 “30 mins or Less” E5M- Alt-x6 Odd:500m Ski…