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…

WOD - Mon, Sep 26

SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 200-meter run 12 single-arm BB deadlift (5/side) 25-ft KB farmers carry, left 25-ft KB farmers carry, right 1…

SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating…

FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation :30 "Tabata Alternate 4 Sets of : :30 Single leg V-Ups :10 Rest :30 Cossack side to side 3 sets:…

ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :30 bike (easy pace) 20 alternating plank reach throughs 1 set: :30 bike (moderate pace) 20 alternating Cossack…

WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 3 sets: :30 jumping jacks :30 Alternating spiderman pose :30 hollow rocks :30 air squats – rest :10 between movementsMetconMetcon…