Blog

Warm Up: Old Man Running Drills :15 JJ :15 Lungester :15 MTN Climber :15 Flutter Kicks X 4 “Rush Hour” Partner WOD Buy-in: 10 x 100m Run (Relay) 50 RKBS 50 Sit Ups 50 cal Bike 50 Step Lunge X 3 Buy-out: 10 x 100m Run (Relay) Extras: 3 x 25 Mini Band Glute Bridge 3 x 8Back Ext

Warm Up: Old Man Bulletproof Shoulders 5 V-Ups 5 Inch Worms in place 10 ASQ 10 Deep Sqt Banded Ys 5 min Strength: Every 1:30 x 6 PSN + Hang Snatch “Cannonball Run” 400m Run 25 Wall Ball X 4 RFT Extras: 30-30-30 Plate Partials Crossover Symmetry

Warm Up: Old man 30 Jumping Jacks 12 RKBS 50’ Goblet Carry “Rumpelstiltskin” 100’ Sled Push 100’ Sandbag Carry 10 GHD sit ups 20 Weighted Step ups 16 min AMRAP GHD Mod: 10 Hollow Rocks 15 V-Ups 20 sit ups PostWOD: Cool Led cool down Extras: 3×10 Hamstring curls 2:00 Back Ext Hold 3×15 Reverse Hypers

Warm Up: 3 Min Bike 5 Jumping Pull Up/Ring Row 5 Inch Worm + Push up 10 Banded ASQ 25ft Mini Band Walk 25ft Mini Band Walk 5 Min “Kung Fu Panda” 1-2-3-4-5-6-7-8-9-10 PCL/J 1 Round of “Cindy” after each set “Cindy” 5 Pull Up 10 Push Up 15 ASQ Extras: 50 Banded Face Pull 50 Banded Bicep Curl 50 Banded Tricep Ext

Warm Up: Old Man :15 Lateral Bar Jumps :15 DL :15 Bent Over Rows :15 Presses x4 “The Tuxedo” OTM – 20 Min – Alt. 12/9 cal SkiErg 10 Burpees Over Line 12 DB Snatch – Alt. 100ft Sled Push POST-WOD: 10 Toe Reach 10 Banded Bicycle 10 Leg Lifts Over DB X 3 Extras: 4 Min Sled Drag Backward 4 Min Sled Drag Forward

Warm Up: :15 JJ :15 AKBS :15 Goblet Squat :15 Dead Hang X 4 :15 Plank :15 Superman X 4 “Return to Never Land” 10 PSN (M) 20 T2B 3 Rope Climb 400m Run 25 min AMRAP Repeat 7/8/23