WOD - Sun, Nov 13Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating elbow to instep10 box step-ups10 ring rows1 set:20 mountain climbers10 box step-ups10 jumping pull-ups1 set:10…
coachNovember 12, 2022
WOD WOD, April 9, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation "Tabata " Core Alternate 4 Sets of: :20 Alt bird dog…
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WOD - Sat, Nov 12Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::45 bike-row:45 BB complex 2xdeadlift-front squat-press-good morning:45 sumo inchworm + push-ups– Rest :15 between movements.1 set::45 bike-row:45…
coachNovember 11, 2022
WOD - Fri, Nov 11CHAD (Time)1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear…
coachNovember 10, 2022
WOD - Thu, Nov 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 sets:150/200-m row100- ft DB farmers carry50-ft BW walking lunges150/200-m row100-ft DB front rack carry50-ft BW walking lunges150/200-m…
coachNovember 9, 2022
WOD - Wed, Nov 9Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::30 jumping jacks:30 alternating single-leg toe touches:30 alternating T push-ups:30 BB good morning :30 feet elevated shoulder taps–…
coachNovember 8, 2022
WOD - Tue, Nov 8Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:100-m jog10 BB press10 alternating Spiderman stretches30-m walk on toes (activate the calves)10 inch-worms30-m walk on heels…
coachNovember 7, 2022
WOD - Mon, Nov 7Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:25 jumping jacks15 PVC banded face pulls10 hand-release push-ups:30 wall sitBACK SQUAT LOAD UP1x10 4-1-1 Tempo Back Squat (Weight)E2MOM 12 1x10…
coachNovember 6, 2022
WOD - Sun, Nov 6Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationDYNAMIC WARM-UP + KNEE-TO-ELBOW PROGRESSION 1 set:10 alternating plank reach throughs5 single-leg KB deadlifts/leg10 kipping swings (pull-up bar)1 set:10…
coachNovember 5, 2022