WOD - Fri, Nov 18Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets:20: slow row:10 fast row1 set:20 wall-facing handstand hold1 set:20 handstand hold1 set:20 alternating shoulder taps in…
coachNovember 17, 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 - Thu, Nov 17Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::20 single-unders:20 hollow rocks:20 squat hold– Rest :10 between sets.2 sets::20 single-single-double:20 kipping leg raises:20 air squats–…
coachNovember 16, 2022
WOD - Wed, Nov 16Warm-up2-3 minutes Rowing Running Biking1 set:20 banded face pulls20 banded pull aparts20 banded shoulder press1 set:1:30 row, bike, or ski1 set:20 banded face pulls20 banded pull…
coachNovember 15, 2022
WOD - Tue, Nov 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 6:00:50-ft bear crawl10 DB romanian deadlift50-ft DB overhead walk10 DB hang muscle cleanSPECIFIC WARMUP HANG POWER CLEAN…
coachNovember 14, 2022
WOD - Mon, Nov 14Warm-up2-3 minutes Rowing Running Biking25-ft of each:High knee carioca/directionOver the hurdleKnee to chestFigure fourDeep lunge (:01 hold/rep)Lunge + twist towards lead legToy soldiers/toe touchesHigh kneesButt kickersBACK…
coachNovember 13, 2022
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 - 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