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WOD WOD, August 5, 2022

FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation posterior chain "Tabata " Core Alternate 4 Sets of :30-:15 :20 Flutter kicks :10 Rest :20 Plank hold 2 Sets…
coach
August 4, 2022
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WOD WOD, August 4, 2022

ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation posterior chain "Tabata " Core Alternate 4 Sets of :30-:15 :20 25/15/15/10#BP Situp OH :10 Rest :20 Scorpions 2 sets:…
coach
August 3, 2022
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WOD WOD, August 3, 2022

WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 4 Sets of :30-:15 :30 BP Russian twist :15 Rest :30 Bird dog /alternating 1 set:…
coach
August 2, 2022
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WOD WOD, August 2, 2022

TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 1:00 row, bike, or ski 10 alternating reach, roll, lift drill 10 PVC pass-throughs 10 alternating elbow to…
coach
August 1, 2022
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WOD WOD, August 1, 2022

MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets: 5 small, medium, & large arm circles forward 5 small, medium, & large arm circles backward :20 shoulder…
coach
July 31, 2022
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WOD WOD, July 31, 2022

SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation On an 6:00 clock: :30 row 100-m jog 10 walking lunge steps for distance 3 elbow instep + hamstring stretch/side…
coach
July 30, 2022
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WOD WOD, July 30, 2022

SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 Sets of: 20 line jumps 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 Sets…
coach
July 29, 2022
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WOD WOD, July 29, 2022

FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 20-15-10 Jumping jack Mountain climber (2-ct) Plank hold on elbows (counted in seconds) Good mornings PARTNER UP Get…
coach
July 28, 2022