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WOD WOD, May 23, 2023

WOD - Tue, May 23Warm-up8 sets of TabataRowing-Biking-Ski-ergOver All Dynamic Body ActivationCalves hips shoulders2 sets:10 alternating scorpion stretches:30 plank hold (forearms or arms)10 supermans2 sets:10 down-dogs to push-up:30 hollow hold…
coach
May 22, 2023
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WOD WOD, May 22, 2023

WOD - Mon, May 22Warm-up8 sets Tabataof Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCalves hips shoulders1 set:1:00 jump rope10 hamstring kick-ups/leg10counterbalance plate squats5 PVC front rack activation /side– Perform any style of…
coach
May 21, 2023
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WOD WOD, May 21, 2023

WOD - Sun, May 21Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation2 set: :10 sec rest between movements:30 Samson lungesw light DB:30 push-ups on DBs:30 bent-over rows (DB ):30 up-down…
coach
May 20, 2023
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WOD WOD, May 20, 2023

WOD - Sat, May 20Warm-up//TEAM PARTNER WOD\2minutes Rowing Running BikingOver All Dynamic Body Activation 1 round:4 incline push-ups on a box6 reverse lunges8 scap shrugs on pull-up bar1 round:4 incline or…
coach
May 19, 2023
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WOD WOD, May 19, 2023

WOD - Fri, May 19Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activationankles. knees, hips shoulders2 set:10 Counter balance squats w10/14WB10 Cossack with 10/14BP10 ​Thoracic back bends with 10/14 WB10 Scorpions10…
coach
May 18, 2023
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WOD WOD, May 18, 2023

WOD - Thu, May 18Warm-up8 sets Tabataof Rowing-Biking-Ski-ergOver All Dynamic Body Activationn a 5:00 clock20 Jumping Jacks10 good mornings5 tempo push ups6 Samson stretch lunges5 BP Conter balance squatsSPECIFIC WARMUP…
coach
May 17, 2023
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WOD WOD, May 17, 2023

WOD - Wed, May 17Warm-upSTRENGTH SKILL DAY8 sets Tabata of Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:10 leg swings/leg10 lateral leg swings/leg10 banded deadlifts10 banded squats10 banded pull-aparts1 set:10 arm swings…
coach
May 16, 2023
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WOD WOD, May 16, 2023

WOD - Tue, May 16Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation1 round: 10's10 jumping jacks10 alternating spiderman + reaches10 push-ups to downward dog10 burpees (slow)10 alternating Samson lunges10 reverse…
coach
May 15, 2023