Workout of the Day

Warm up 3 rds 10 90/90 rotations 10 dead bugs 10 bird dogs 10 half kneeling Cossack squats each side 13 minutes Then 3 quick rds 5 squats 5 deadlifts Warming up to working weights to begin WOD at 11 minutes Workout Every 4 minutes for 28 minutes complete 5 back squat 5 deadlifts Get … Continue reading December 7, 2022

Warm up 5 minutes row Then 3 rds 15 banded face pulls 20 walking hamstring total 15 btn pvc strict press 10 minutes Then 3 rds 150m row 5 pull ups 5 push press 15 minutes Workout For time 3 rds 500 m row 15 pull ups 15 push press

Warm up 2 rds 10 lunge and reach 5 swimmers 5 four part squats 10 band pull aparts 12 minutes Strength 22 minutes Work to a heavy hang squat clean Workout Monday mash up Amrap 5 9 hang squat cleans 3 bbh Rest 1 Amrap 5 6 hang squat cleans 6 bbh Rest 1 Amrap … Continue reading December 5, 2022