WOD - Mon, Dec 19Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.3 sets:50-ft walking lunges10 lateral plank walks/direction5 log rolls/direction (lay on side and roll 5 rotations to the…
coachDecember 18, 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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WOD - Sat, Dec 17Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice221217 WOD // PARTNER (Weight)You Go I GoFor Time of:Buy in with.1k Row or 4 mile BikeSplit…
coachDecember 16, 2022
WOD - Fri, Dec 16Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:10 twist and reach10 side lunges (5/leg)5 goblet squats (light)5 paused goblet squats (light)BACK SQUAT PROGRESSION3x5 back…
coachDecember 15, 2022
WOD - Thu, Dec 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:400-m run:30 hollow hold:30 ring rows1 set:200-m run:30 hollow rocks:30 ring rows (harder)1 set::45 shuttle run10 tuck-ups10…
coachDecember 14, 2022
WOD - Wed, Dec 14Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:1:00 bike, row, or skierg10 alternating Samson stretches10 alternating scorpion stretches10 inch-worms (no push-ups)1 set:1:00 bike, row,…
coachDecember 13, 2022
WOD - Tue, Dec 13Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 round: Partner up 2-3s:30 granny tosses:30 bounce passes:30 chest passes:30 side tosses, right:30 side tosses, left:30 roll…
coachDecember 12, 2022
WOD - Sun, Dec 11Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 Samson stretches (press arms up hard):30 pec stretch/arm10 single-arm DB strict presses/arm1 set::30 single-under speed steps:30…
coachDecember 10, 2022
WOD - Sat, Dec 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice221210 WOD (Time)PARTNER WOD. I Go. You GoRX40 Rounds for time of:1 clean + 1 front squat…
coachDecember 9, 2022