WOD 2/1/21
Warm Up: :60 Pigeon R :60 Pigeon L :15 Jumping Jacks :15 ASQ :15 SDLHP :15 Burpee X4 “Chief” “Chief” 3:00/1:00 x5…
Warm Up: :60 Pigeon R :60 Pigeon L :15 Jumping Jacks :15 ASQ :15 SDLHP :15 Burpee X4 “Chief” “Chief” 3:00/1:00 x5…
Warm Up: :15 Jumping Jacks :15 KB Swings :15 Push ups :15 ASQ X4 :12 Superman Hold :12 Hollow Hold X4 “Tower…
Warm Up: Super D Shoulders Banded Pull aparts :15 Down dog :15 Burpees :15 Hollow Rock :15 Band Bicep Curls x4 Strength:…
Warm Up: :60 Pigeon (R→ L) :60 Banded Couch (R→ L) Old man 30/20/30 Every :45 x5 Dip Drive+HiPull+PSN+OHS Strength: Every :30…
Warm Up: :15 Sqt Hold :15 ASQ :15 Plank :15 Inch worm x4 Mini Band Walk -5 steps forward, then back+5ASQ (then…
Warm Up: 5 Cal Bike 3 DL 3 HPCL 3 Presses 10 Banded Face Pulls 7min “Alcatraz” Prison Rules Every :15 x16…
Warm Up: :15 Speed Jumps :15 Burpees to plate :15 Plate to OH :15 ASQ X4 Plank Series “Guantanamo Bay” 2:00 Row…
Warm Up: :15 Jumping Jacks :15 KB Swings :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4…
Warm Up: Super D Shoulders 30/20/30 Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: OTM-15min 1 PSN “Pop Rocks” 12 Cal Row 8…
Warm Up: Old Man :15 Speed Jumps :15 Burpees to plate :15 Plate to OH :15 ASQ x4 “Fun Dip” 50 Tuck…