WOD Tim Cossey WOD Tim Cossey

Workout of the Day - March 29, 2025

Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)

Warm-up
- 10 Burpees
- 10 Inchworms
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 10 Sots Presses

Conditioning
25 minute AMRAP:
- Push-ups (5, 10, 15, 20, etc...)
- Medicine Ball Cleans (5, 10, 15, 20, etc...)
- Chest to Bar Pull-ups (5, 10, 15, 20, etc...)
- Hollow Rocks (5, 10, 15, 20, etc...)
- 400m Run
Increase the Push-ups, Medicine Ball Cleans, Chest to Bar Pull-ups, and Hollow Rocks by 5 reps each round. Run stays the same.

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WOD Tim Cossey WOD Tim Cossey

Workout of the Day - January 11, 2025

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
10 minutes for quality:
- 1:00 Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Single Arm Presses (each side)
- 0:30 Hollow Hold

Conditioning
4 Rounds for time:
- 500/400m Row
- 15 Medicine Ball Cleans
- 15 Burpees
- 2 Rope Climbs

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