WOD - Tue, Apr 18Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:30 jumping jacks10 push-up to down dog10 alternating spiderman stretches10 BB Good mornings1 set:20 skier jacks:20 top-of-the-ring…
coachApril 17, 2023
WOD WOD, April 10, 2022
SundayWarm-upWarm-up2 Min Row/Bike/Erg Overall Body Stretch 2 sets: 50 jumping jacks 10 side-shuffle steps each direction 10 Samson lunges 10…
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WOD - Mon, Apr 17Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:2:00 row, SkiErg or bike (slow)20 box step-ups (step down)20 plank shoulder taps (feet on floor)1 set:1:30…
coachApril 16, 2023
WOD - Sun, Apr 16Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set::20 easy row:20 moderate row:20 hard row10 PVC good mornings1 set::20 easy row:20 moderate row:20 hard row10…
coachApril 15, 2023
WOD - Sat, Apr 15Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:400-m run10 alternating spiderman stretches10 jumping pull-ups1 set:10 DB overhead walking lunges (left arm)5-10 chin-over-bar or chest-to-bar…
coachApril 14, 2023
WOD - Fri, Apr 14Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 single-unders10 air squats, focus: hips back10 DB deadlifts1 set::30 single-single-double10 push up to pike10 single DB…
coachApril 13, 2023
WOD - Thu, Apr 13Warm Up2minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches ChoiceAthletes choice of:5k Row 5k Run or 10k BikeMono structural day5k Row (Time)Max Effort 5k Row18:00-25:00 minutes5k…
coachApril 12, 2023
WOD - Wed, Apr 12Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation2 Rounds::30 PVC pass throughs:30 air squats | air squats with knees together:30 PVC side bends:30 lunges |…
coachApril 11, 2023
WOD - Tue, Apr 11Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:10 banded pass throughs10 alternating soldier kicks10 banded pull aparts10 alternating hamstring scoop stretchesSPECIFIC WARMUP 1 set:5…
coachApril 10, 2023