WOD 10/13/21
Warm Up: :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Lunges X4 :12 Swimmer Kicks:12 Hollow Rocks x4 Strength: E:90×7 2…
Warm Up: :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Lunges X4 :12 Swimmer Kicks:12 Hollow Rocks x4 Strength: E:90×7 2…
Warm up: Super D Shoulders Banded Pull aparts 150m Row 100m Run 7 No Push Up/No Jump Burpee 7mins “Public Enemies” 5-4-3-2-1…
Warm Up: Running Drills 30/20/30 Vaughn Bergener Strength: E:90×7 PSN+OHS+HSN “Gangsta Squad” OTM-5min 10 FSQ (135/95) OTM-5min 10 BSQ (135/95) Start of…
Warm Up: :15 Plank :15 Push Up+shoulder taps :15 Single Unders :15 Jump Squat X4 Banded Pull aparts “Baby Bundt” P1: 8…
Warm Up: :15 Butt Kicks :15 ASQ :15 No Push Up/No Jump Burpee :15 Reaching Spiderman X4 :12 Swimmer Kicks :12 Hollow…
Warm Up: Old Man Running Drills OTM-Alt 6 Min 150m Row 100m run “Jerry” 1 Mile Run 2K Row 1 Mile Run…
Warm Up: Old man 5 Min TGU 20 Pass Throughs Burgener Warm Up OTM-4min 3 Pos PSN +2 OHS Strength: Every :90…
Warm Up: Old Man Running Drills “Zingers” 3 Rounds: 15 Power Cleans (135/95) 20 Push-ups 2 Rounds: 27/21 Cal Row 75 Double-unders…
Warm Up: 10 Lat Bar Jumps 5 RDL 5 ASQ 5 Jump Downs/5 Kneeling Jumps 20 Flutter kicks 5mins Strength: Every :90…
Warm Up: :15 ASQ :15 Bent Over Row :15 DL :15 Push Ups X4 :12 Swimmer Kicks :12 Hollow Rocks x4 “A…