WOD - Sun, Jan 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set:10 alternating scorpion stretches:30 plank hold (forearms)10 supermans:30 plank hold (hands)1 set:10 good mornings (empty barbell)10 kip…

WOD - Sat, Jan 21Warm-up PARTNER WOD2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.Focus on shoulders hips.1 set::30 mountain climbers5 inchworms + 1 push-up/rep5 KB windmills/arm1 set::30 up-downs10 single-arm…

WOD - Fri, Jan 20Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set:1:00 row (conversation pace)10 alternating spiderman stretch10 alternating plank reach throughs:30 downward dog stretch1 set:1:00 row (moderate…

WOD - Thu, Jan 19Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set:10 over-the-fence10 under-the-fence20 walking lunges10 inchworms + 1 push-up/rep10 alternating spiderman stretches20 alternating hip taps10 jumping lunges10…

WOD - Wed, Jan 18Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.1 set::30 single-unders:30 walking lunge:30 alternating plank shoulder taps:30 hang from bar contracted1 set::30 single-single-double-unders:30 walking lunges:30 alternating…

WOD - Tue, Jan 17There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.Warm-upHEAVY STRENGTH DAY2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.wrist, front rack5 AMRAP…

WOD - Mon, Jan 16There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation calve anklesFocus on a single…

WOD - Sun, Jan 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice 230115 WOD (Time)RX20-18-16-14-12-10Cals Row or BikeAlt DB snatch 35/50Hand release push upSingle arm DB OH reverse lunge…