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WOD WOD, May 24, 2022

TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Front Rack Then "Tabata " Core Alternate 8 Sets of: :20 Flutter Kicks :10 Rest :20 Bird dog PARTNER UP 1…
coach
May 23, 2022
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WOD WOD, May 22, 2022

SundayWarm-upWarm-up2 minutes Rowing Running Biking Total body activation MetconMetcon (Time)10 rounds with a 2 minute rest in between, of any (or any combination) of: Run 400 meters OR Row/Ski 500…
coach
May 21, 2022
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WOD WOD, May 20, 2022

FridayWarm-upWarm-up2 minutes Rowing Running Biking Total body activation Then "Tabata " Core Alternate 8 Sets of: :20 hang from bar or rings :10 Rest :20 pole assisted Cossack L-R side…
coach
May 19, 2022
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WOD WOD, May 19, 2022

ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Front rack opener activation PVC Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 6 Glute bridge 2 sets: :45…
coach
May 18, 2022
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WOD WOD, May 18, 2022

WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter Kicks :10 Rest :20 Bird dog 1 set: Run 200 m…
coach
May 17, 2022
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WOD WOD, May 17, 2022

TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 V-Ups :10 Rest :20 Superman holds 1 set: :30 bike (easy pace)…
coach
May 16, 2022
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WOD WOD, May 16, 2022

MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian twist :10 Rest :20 Scorpions 3 sets: :20 work/:10 rest…
coach
May 15, 2022
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WOD WOD, May 15, 2022

SundayWarm-upWarm-up2 minutes Rowing Running Biking Overall Body Stretch 1 set: :30 lateral shuffle over a line – Rest :10 :30 lateral hand shuffle over a line – Rest :10 :30…
coach
May 14, 2022