WOD - Wed, Jan 18Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set::30 single-unders:30 walking lunge:30 alternating plank shoulder taps:30 hang from bar contracted1 set::30 single-single-double-unders:30 walking lunges:30 alternating…

WOD - Tue, Jan 17There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.Warm-upHEAVY STRENGTH DAY2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.wrist, front rack5 AMRAP…

WOD - Mon, Jan 16There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation calve anklesFocus on a single…

WOD - Sun, Jan 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice 230115 WOD (Time)RX20-18-16-14-12-10Cals Row or BikeAlt DB snatch 35/50Hand release push upSingle arm DB OH reverse lunge…

WOD - Sat, Jan 14Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationPARTNER UP FOR WODPARTNER ROWLING WARM-UPTeams of two: Athletes alternate work and rest.On a 5:00 Clock:Teams who complete…

WOD - Fri, Jan 13Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activationfront rack opener1 set:10 alternating Samson stretches5 push-ups to down dog10 alternating Cossack squats5 push-ups to down dog20…

WOD - Thu, Jan 12Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::20 arm circles forward and backward:20 high knees:20 shoulder taps:20 knee push-ups– No rest between movements and…

WOD - Wed, Jan 11Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 strokes on the rower (14-18 strokes per minute)10 alternating elbow-to-instep10good mornings1 set:10 strokes on the rower…