Skip to main content
Uncategorized

WOD WOD, December 11, 2022

WOD - Sun, Dec 11Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 Samson stretches (press arms up hard):30 pec stretch/arm10 single-arm DB strict presses/arm1 set::30 single-under speed steps:30…
coach
December 10, 2022
Uncategorized

WOD WOD, December 10, 2022

WOD - Sat, Dec 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice221210 WOD (Time)PARTNER WOD. I Go. You GoRX40 Rounds for time of:1 clean + 1 front squat…
coach
December 9, 2022
Uncategorized

WOD WOD, December 9, 2022

WOD - Fri, Dec 9SPECIFIC WARMUP 2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:5 wall-ball chest passes with a partner5 wall-ball bounce passes with a partner10 alternating box…
coach
December 8, 2022
Uncategorized

WOD WOD, December 5, 2022

WOD - Mon, Dec 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:200/250-m bike10 single-leg DB deadlifts/leg (focus on keeping the chest up)10 cossack /side10 sit-ups1 set:200/250-m bike10 DB…
coach
December 4, 2022
Uncategorized

WOD WOD, December 4, 2022

WOD - Sun, Dec 4221204 WOD (Time)RXFor time:25 box jump overs (24/30 in)800-m run25 burpee box overs (24/30 in)INTERMEDIATEFor time:25 box jump overs (20/24 in)800-m run25 burpee box overs (20/24…
coach
December 3, 2022
Uncategorized

WOD WOD, December 3, 2022

WOD - Sat, Dec 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:5 med-ball deadlifts5 plank reach-throughs (right)5 med-ball squats5 plank reach-throughs (left)5 med-ball push presses to target5 up-downs5…
coach
December 2, 2022
Uncategorized

WOD WOD, December 2, 2022

WOD - Fri, Dec 2Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 6:00 clock:45 cardio10 PVC pass throughs5 shoulder pressesBENCH PRESS REVIEWPULL-UP REVIEW PRE-WORKOUT4-5 sets of increasing difficulty and…
coach
December 1, 2022