WOD

OT90s For 12 MinutesS1: 45 second HS Hold on WallS2: 45 second Parallette Shoot ThroughsS3: 45 second Wall Walk UpS4: 45 seconds Stretch Body Hold... Read More

Warm Up2 setsBanded Scarecrow 30sBand Good Mornings 30sReverse Snow Angels 30sWeighted Elephants 30s  aka death march Strength 1OTM for 8 Minutes3 KB Press + 3... Read More

Two sets of:30 seconds of eachS 1 –  Alternating Reverse LungesS 2 – Banded Lateral Monster WalkS 3 – Banded SquatsS 4 – Side Plank... Read More

3 Rounds DB Suitcase Deadlifts 7/7  40X1 Single Arm Extended Glute Bridge 8/8…hold DB like a bench press then glute bridge on ground Reverse Snow... Read More

Warm Up 2 sets 60 seconds Jumping Jacks 30/30s Side Plank Reach Throughs 60 seconds Down Dog to Cobra 30 seconds Lateral Line Hops 60... Read More

Tabata Warm Up “The Truffle Shuffle”For Time in Teams of 2800m Run…athletes run togetherthen athletes alternate Full Rounds for 8 Rounds4 Right Arm Hang Snatches6... Read More

2 sets60 seconds of Bike/Row/Run10 Banded Pass Throughs60 seconds of Push Up Hold10 Banded Overhead Squats60 seconds of Farmer’s Carry OR Overhead Carry10 Banded Pull... Read More

3 setsOTM for 9MM1: 6 Parallete Shoot ThroughsM2: 30 seconds Hollow RockM3: 30 seconds Arch Rock OTM for 15MM1: DB Bench Press 10    21X1... Read More