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WOD WOD, February 20, 2023

WOD - Mon, Feb 20Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating soldier kicks10 alternating Samson stretches10 alternating staggered stance floor sweeps10 leg swings/leg (front and back)1…
coach
February 19, 2023
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WOD WOD, February 18, 2023

WOD - Sat, Feb 18Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice230218 WOD (Time)PARTNER WODFor Time of:60m Run50 dual DB deadlifts 35/50 20/35400m run50 dual DB hang…
coach
February 17, 2023
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WOD WOD, February 17, 2023

WOD - Fri, Feb 17SPECIFIC WARMUP 2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 6:00 clock:10 PVC pass-throughs5 cal row5 med-ball clean to wall ball shot5 kip swings5…
coach
February 16, 2023
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WOD WOD, February 16, 2023

WOD - Thu, Feb 16SPECIFIC WARMUP 2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:10 alternating Samson stretches10 up-downs10 alternating plank reach throughs10 shoulder presses10 alternating jumping lunges1 wall…
coach
February 15, 2023
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WOD WOD, February 13, 2023

WOD - Mon, Feb 13Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 leg swings/leg (across the body)10 leg swings/leg (front to back)10 alternating Samson stretches10 alternating scorpion…
coach
February 12, 2023
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WOD WOD, February 12, 2023

WOD - Sun, Feb 12Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice230212 WOD (Time)15 Rounds for time of:1 wall walk2 power cleans 95/135 65/105 35/753 front squats5…
coach
February 11, 2023
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WOD WOD, February 11, 2023

WOD - Sat, Feb 11Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 bike10 alternating Samson stretches1 set::30 bike10 push-ups to down dog1 set::30 bike10 walking lunges1 set::30…
coach
February 10, 2023
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WOD WOD, February 10, 2023

WOD - Fri, Feb 10Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation post terroir chain8 sets:20: slow row:10 fast rowMED-BALL TOSS PARTNER1 round::30 granny toss:30 bounce pass:30 chest…
coach
February 9, 2023