Warm up Foot drills Then 4 rds 10 Kb dls 20 shoulder taps 10 calories Workout Row 500m 50 Russian swings Row 500m Rest 5 minutes Run 400m 50 Russian swings Run 400m Post WOD 4 rds 5-8 ring dips 5-8 pull ups
September 15, 2021
Warm up 4 rds Sa oh carry window to wall and back each side 10 bent over rows with empty bar 10 oh lunges 10 curtsy squats 15 minutes Then 3 rds in increasing weight 3 hang cleans 4 shoulder to overhead 6 oh lunges 4 shoulder to overhead 3 hang cleans 12 minutes Workout … Continue reading September 15, 2021
September 14, 2021
Warm up 3 rds 10 total Cossack squats 10 total lunge and reach 60 second supinated hang Strength Front squat Emotm 15 2 front squats from rack Workout Amrap 9 5 burpee bar hops 50 double unders
