WOD 9/9/21
Warm Up: Old man 5 Push Ups 3 Burpees 6 RKBs 100m Run 6mins “Hustlers” OTM-Alt-20min 150m Ski 6 Shoot Throughs 35…
Warm Up: Old man 5 Push Ups 3 Burpees 6 RKBs 100m Run 6mins “Hustlers” OTM-Alt-20min 150m Ski 6 Shoot Throughs 35…
Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: 3-3-3-3-3 DL-E3M “The Cell” OTM-14min 100’ 1-handed…
Warm Up: Banded Lat Stretch Banded Pull aparts :15 Split Stance KB Row-R :15 Split Stance KB Row-L :15 No push up/jump…
6:30am 9:30am 11:00am Warm up: Barbell quad smash Mini Band Hip Routine* 30/20/30 Strength: 3-3-3-3-3 BSQ-E3M “The Backup Plan” Partner workout 200…
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Warm Up: :15 Push ups+shoulder tap :15 Lunges :15 No push up/jump Burpee :15 Jump squats X4 :12 Swimmer Kicks :12 Hollow…
Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Gator Rolls 6mins Strength: 5-5-5-5-5 FSQ-E3M “Wacky Races” 21-15-9 Wall Balls…
Warm Up: 4 Burpees 4 Cal Ski 4 Jump Squats 8 Banded Face Pulls 8 Lunges 6min AMRAP “Snagglepuss” Buy-in:1,000m Ski 15…
Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: 5-5-5-5-5 DL- E3M “Huckleberry Hound” OTM-Alt-12mins 5/5…
Warm Up: Banded Lat Stretch Banded Pull aparts :15 Lateral jumps over bar :15 Muscle clean :15 Press :15 Step ups x4…
Warm Up: Barbell quad smash Mini Band Hip Routine* 30/20/30 Strength: 5-5-5-5-5 BSQ- E3M “Yogi” 8 Goblet Squats 12 Alt DB Snatch…