Category: WOD

Warm up 5 minute hero pose Then 3 rounds 90 second supinated hang 30 Hindu squats 20 moose antlers Workout Every 6 minutes for 36 minutes Run Burpee Snatch

Warm up 2 rounds 10 ultimate stretch 15 ring rows 15 push ups 2 rounds 5 wall walks 5 Nordic curls 5 bridge and reach (each side) Skill Shoulder to overhead Strength From ground 8-12 rep max shoulder to overhead Wod Amrap 13 1 hang clean 1 jerks 2 hang cleans 2 jerks 3 hang … Continue reading March 20, 2019

Warm up 3 rounds 50' walking hip flexor 50' walking hamstring 20 cossack squats 20 90/90 rotations Then 70' foot drills Then Calf raises/toe raises 20/20/20 Toes in/out/forward Strength Suicide for time No more than 6 attempts Wod Amrap 10 1 suicide 5 pull ups 5 DB thrusters 1 suicide 10 pull ups 10 thrusters … Continue reading March 19, 2019