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WOD WOD, December 4, 2022

WOD - Sun, Dec 4221204 WOD (Time)RXFor time:25 box jump overs (24/30 in)800-m run25 burpee box overs (24/30 in)INTERMEDIATEFor time:25 box jump overs (20/24 in)800-m run25 burpee box overs (20/24…
coach
December 3, 2022
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WOD WOD, December 3, 2022

WOD - Sat, Dec 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:5 med-ball deadlifts5 plank reach-throughs (right)5 med-ball squats5 plank reach-throughs (left)5 med-ball push presses to target5 up-downs5…
coach
December 2, 2022
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WOD WOD, December 2, 2022

WOD - Fri, Dec 2Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 6:00 clock:45 cardio10 PVC pass throughs5 shoulder pressesBENCH PRESS REVIEWPULL-UP REVIEW PRE-WORKOUT4-5 sets of increasing difficulty and…
coach
December 1, 2022
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WOD WOD, December 1, 2022

WOD - Thu, Dec 1Warm-up2-3 minutes Rowing Running Biking1 set:1:00 couch stretch (each leg)1:00 pigeon pose (each leg)1:00 standing toe touch + overhead reach1:00 calf raises1 set::30 single-unders1:00 split squats…
coach
November 30, 2022
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WOD WOD, November 30, 2022

WOD - Wed, Nov 30Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation4 min AMRAP of:10 good mornings10 alternating Cossack squats10 alternating Samson stretches DEADLIFT PROGRESSION5 deadlift  focus set up feet5 deadlift …
coach
November 29, 2022
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WOD WOD, November 29, 2022

WOD - Tue, Nov 29Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation5 min AMRAP of:5 single leg RDLs/side5 inch worm5 push ups5 lateral lunges/sideSQUAT THERAPY 1 set:5 wall squats1 set:10…
coach
November 28, 2022
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WOD WOD, November 28, 2022

WOD - Mon, Nov 28Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:7 up downs14 ground to overhead (10-15 lb plate)21 air squatsDB Snatch Cycling4 DB Hang Snatches (each…
coach
November 27, 2022
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WOD WOD, November 27, 2022

WOD - Sun, Nov 27Warm-upCoaches ChoiceMetcon (Time)4 Rounds for Time:400 M Run10 RT DB Snatches 5 RT DB Thrusters10 LT DB Snatches5 LT DB Thrusters10 Burpees*Sub Run for 400/500m Row, 800/1000 …
coach
November 26, 2022