WOD - Wed, May 31Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 set:10 alternating Spiderman stretches10 alternating scorpion stretches10 back bridges10 leg swings/leg (across the body)10 leg…

WOD - Tue, May 30Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders2 sets:1:00 row OR bike:30 hollow rocksDB SHOULDER PRESS | 5:001 set:5 single-arm DB shoulder press/arm…

WOD - Mon, May 29Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders200-m run2 sets10 jumping jacks5 air squats5 knee push-ups5 ring rows or 2-5 strict pull-ups5 kip…

WOD - Sun, May 28Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors ShouldersCoaches' ChoiceSTRENGTH (5 Rounds for reps)Every 90 seconds for 10 setsOdd: 5 Bulgarian split squats legEven:…

WOD - Sat, May 27Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 round:25-ft down and backKnee huggers – quad pullsHigh knees – butt kickersHamstring scoop stretch –…

WOD - Fri, May 26Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 set::20 back rack elbow raise, right arm:20 back rack elbow raise, left arm:20 back rack…

WOD - Thu, May 25Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Shoulders2 sets:200-m run25 ft Samson steps:30 “strict”burpees10 kip swingsSPECIFIC WARMUP MUSCLE UP & DIPS3 strict ring or…

WOD - Wed, May 24Warm-up3 minutesRowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Shoulders1 set:With aPARTNER:30 row until partner is done (easy pace)10 alternating spiderman stretches10 DB staggered stance good mornings/leg1…