WOD 05.11.23
Warm Up: 150m Row 5 Wall Balls 5 V- Ups 5 Empty Bar HPCL/J 5 Burpees 6mins “Horrible Bosses’ Buy-In: 2K Row …
Warm Up: 150m Row 5 Wall Balls 5 V- Ups 5 Empty Bar HPCL/J 5 Burpees 6mins “Horrible Bosses’ Buy-In: 2K Row …
Warm Up: :90 LAX Lumbar :20 1-Leg Glute Bridges :10 Hollow Rocks :20 Good Morning :10 Lunges x4 Strength: E3M x5 5…
Warm Up: 7 Split Stance Row-R 5 Presses-R 50’ KB OH Walk-R ….then left 10 Pull aparts 5min Strength: E3M x4 (both…
Warm Up: Mini Band Walks (25’/25’) 5 Tempo ASQ 4 Cossack Squats 5 Jump Squats 10 Bicycles 6mins Strength: E3M x5 5…
Warm Up: Old Man Banded Pull aparts 30/20/30 “Loredo” 24 ASQ 24 Push Ups 24 Walking Lunges 400m Run 6RFT *repeat 5/2/22
Warm Up: 100m Run 10 Banded Facep u;;s 10 Calf Raises 10 Rainbow Slams 10 Tuck Ups 7mins “Colonels” OTM-30mins 40’ HOH…
Warm Up: Old Man 300m Ski 10 Rainbow Slams 5/5 Split Stance DB DL 7 Tuck Ups 6mins Strength: E3M x4 5…
Warm Up: :15 Banded Press-R :15 Banded Press-L :15 Band Bent Over Row :15 Burpees X4 :15 Jumping Jacks :15 ASQ :15…
Warm Up: :60/ side Hamstring barbell Smashing 10/10 leg swings 30 mini Band Squats 30 Mini band Glute Bridges Vaughn Strength: Drop…
Warm Up: Strength: E1:15×10 Power SN+OHS “Nuggets” 12 Renegade Rows 24 DUs 8 min AMRAP Right into 4 min AMRAP of: 7…