ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Russian twist BP :10 Rest :20 Banded pass thru various AMRAP…
coachJuly 20, 2022
WOD WOD, April 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP sit…
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WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :40 single-unders :10 rest :40 alternating BW lunges :10 rest :40 KB farmers carry hold (20 seconds per…
coachJuly 19, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets of: (Partner ) :30 Bike* 6 Inch Worms 30 Singles or 20 Doubles 7/7 Single Leg RDL "BB"…
coachJuly 18, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Coaches Choice on WOD PRIMER Metcon"The Hammy" (Time) Go solo or can be done as a partner wod, split reps.…
coachJuly 17, 2022
SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Then 3 rds NFT of: 10 OHS w/ PVC or Band (do 1 pass through before each OHS) 5-10 push…
coachJuly 16, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 set of: :20 on/:10 off Mountain climbers Cossack lunge Scorpions Partner up 2 set: You Go I Go style…
coachJuly 15, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation shoulders, ankles, calves 2 Sets of: 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders…
coachJuly 14, 2022
ThursdayWarm-upWarm-up3 Minutes Run/Row or Bike Equivalent Overall Dynamic Body Stretch 1 set: 1:00 row 10 elbow-to-instep + reach :30 scap pull-up 1 set: 1:00 row 10 elbow-to-instep + reach :30…
coachJuly 13, 2022