October 12, 2022 WOD10 Rounds 90 Seconds Row, Bike, Ski, 30 Seconds RESTCORE AND COOL DOWN STRETCH3 Rounds30 Sec Child Pose4 Bird Dog Per Side6 Glute Bridges8 Cat Cow10 Dead Bugs 5L 5R30 Sec Pigeon Per Side
10 Rounds 90 Seconds Row, Bike, Ski, 30 Seconds RESTCORE AND COOL DOWN STRETCH3 Rounds30 Sec Child Pose4 Bird Dog Per Side6 Glute Bridges8 Cat Cow10 Dead Bugs 5L 5R30 Sec Pigeon Per Side
March 20, 20236 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
March 21, 2023AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
March 22, 2023Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)