WOD - Tue, Oct 25Warm-up2 minutes Rowing Running Biking1 set w/ a partner::30 med ball chest passes:30 med ball underhand tosses:30 med ball side passes/side:30 med ball squat + throw– Rest…
coachOctober 24, 2022
WOD WOD, April 23, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Scissor leg…
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WOD - Mon, Oct 24Warm-up2 minutes Rowing Running BikingOver All Dynamic Body Activation4 Minute BB Complex 35/45 15/35 PVC2x High pull2x Hang clean2x Front squat2x Press10 Minute E2MOM (Weight)Strict Press 5…
coachOctober 23, 2022
WOD - Sun, Oct 23Warm-up3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches ChoiceE3MOM (Weight)10 DB Bench Press10 DB 1 Arm Bent RowsWOD 221023 (Time)RX3 rounds for time:400/500-m row20 1 Arm…
coachOctober 22, 2022
WOD - Sat, Oct 22Metcon (AMRAP - Rounds and Reps)AMRAP 6 Min:10 Cal Row10 Deficit PushupAMRAP 6 Min:10 Burpees10 Wallballs AMRAP 6 Min:10 T2B10 KB SwingsAMRAP 6 Min:30 Double Unders10 Heavy…
coachOctober 21, 2022
WOD - Fri, Oct 21Warm-up3 minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:25-ft duck walk25-ft inchworm walkouts10 PVC pass throughs10 PVC good mornings10 PVC overhead squatsSNATCH REVIEW |5:00SNATCH (Weight)On…
coachOctober 20, 2022
WOD - Thu, Oct 20Warm-up3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::40 single unders:40 BW split squats (:20/leg):40 alternating shoulder taps1 set::40 double-unders:40 alternating lunges:40 wall walk hold1…
coachOctober 19, 2022
WOD - Wed, Oct 19There will NOT be a 715pm Class on WEDNESDAY October 19th.Warm-up3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::20 superman hold:20 hollow hold:20 KB deadlifts1…
coachOctober 18, 2022
WOD - Tue, Oct 18There will NOT be a 715pm Class on WEDNESDAY October 19th.Warm-up3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 6:max distance shuttle runs (50-ft)SPECIFIC WARMUP 1…
coachOctober 17, 2022