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
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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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
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 6x World's greatest stretch (3 each side) 20x Front rack BB stretch 4 minute BB Complex of: 3x Clean grip…
coachJuly 12, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation shoulders, ankles, calves 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30 DB dead lifts :10…
coachJuly 11, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :20 on/:10 off Mountain climbers Jumping jacks Jumping air squats 1 set: :20 on/:10 off Mountain climbers Jumping…
coachJuly 10, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation shoulders, ankles, calves 1 set: :50 wall sit :10 rest : 40 single-unders :10 rest :30 alternating back-rack elbow rotations…
coachJuly 9, 2022
SaturdayJuly is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!Warm-upWarm-up2 minute Run/Row…
coachJuly 8, 2022
WednesdayJuly is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!Warm-upWarm-up400M Run/Row or…
coachJuly 7, 2022