WOD - Sun, Oct 9Warm-up<p><strong>2 sets:</strong><br />:30 PVC pass thru<br />:30 push-ups<br />:30 scap pull-ups/ kip swings<br />:30 wall squats<br />– Rest :10 between movements and sets.<br /><br /><strong>2 sets:</strong><br…

SaturdayWarm-upCoach's choiceMetcon (Time)<p>For Time (with a Partner):<br /><br />100 Push-Ups to Box Step-Ups (24/20 in) / KB Goblet Squat Hold (Gr/Bl )<br />100 Ring Rows / Overhead Plate Hold (45/25…

WOD - Fri, Oct 7Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation<br /> </p><p>"Tabata " Core Alternate 8 Sets of :<br />:20 Single leg V-Ups<br />:10 Rest<br />:20 Super…

WOD - Thu, Oct 6Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p> </p><p><b>1-2 sets:</b><br />:30 shoulder taps<br />10 kip swings or ring rows<br />:30 inchworms<br />10 kip swings or…

WOD - Wed, Oct 5Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p><b>AMRAP 5: or 3 sets of:</b><br />:30 bike, row, skierg, or air runner<br />10 alternating plank reach…

WOD - Sun, Oct 2Warm-up<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation<br /> </p><p>PVC STICK GAMES 5:00<br /><b>Suggested penalties:</b><br />20 high knees<br />5 burpees<br />:30 pike push-up hold</p><p> </p><h4>HANDSTAND SKILL…

WOD - Wed, Sep 28Warm-up<p>3 Min Bike/Row/Run&nbsp;Overall Body Dynamic movements</p><p><b>1 set:</b><br />1:00 straight arm plank<br />1:00 single-unders<br />1:00 air squats<br /><br /><b>1 set:</b><br />:45 straight arm plank<br />:45 single-under hop…

WOD - Tue, Sep 27Warm-up<p>2 Min Bike/Row/Run&nbsp;</p><p>Overall Body Stretch</p><p><b>6 rounds:</b><br />:30 single-unders<br />:30 rest</p><p><b>1 set:</b><br />:20 row (easy pace)<br />– Rest :10<br />:20 alternating Cossack squats<br />– Rest :10<br /><br…