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
December 11, 20235 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
December 12, 2023Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
December 13, 2023Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row Time Cap: 10 Minutes