WOD 7/15/21
Warm Up: 10 Pull aparts 10/10 Pulsing Bird Dogs 10 ASQ 10 Burpees 100m Run 6mins “Galaxy Quest” 3 Wall Walks 7…
Warm Up: 10 Pull aparts 10/10 Pulsing Bird Dogs 10 ASQ 10 Burpees 100m Run 6mins “Galaxy Quest” 3 Wall Walks 7…
Warm Up: 50’ Mini Band Forward 50’ Mini Band Backward 10 Cyclist squats 100m Run 5mins -band above knee Strength: BSQ E3M…
Warm Up: Old Man Bergner Warm up Coach led- Jerk Drills x3 – step through, press from split, tall jerk, jerk Strength:…
Warm Up: Running Drills Vaughn Warm up Strength: DL E3M +10lbs 3@72% 3@77% 3+@82% “Holes” 40 ASQ 30 Lunges 20 KB Step…
Warm Up: :15 Lateral Jumps :15 ASQ :15 Split Squats-R :15 Split Squat-L X4 :12 flutter kicks :12 Swimmer Kicks x4 “Bradshaw”…
Warm Up: 6/6 Lunges 8/8 Banded Leg Ext 6 1-leg V-ups 100m run 6min Mob:Wall Tricep Stretch Strength: FSQ E3M +10lbs 5…
Warm Up: Old Man :15 JJ :15 ASQ :15 Push Ups :15 Band upright row x4 “Waterfalls” 2k Row Then 25’ DB…
Warm Up: 50’ Mini Band Forward 50’ Mini Band Backward 10 Cyclist squats 100m Run 5mins -band above knee Strength: BSQ E3M+10lbs…
Warm Up: Old Man Bergner Warm up Coach led- Jerk Drills x3 – step through, press from split,tall jerk, jerk Strength: Every…
Warm Up: Running Drills Vaughn Warm up Strength: DL E3M +10lbs 5 @ 68% 5@72%5+@78% “Creep” 21-15-9 Wall Ball (H) DBL KB…