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WOD WOD, January 20, 2023

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…
coach
January 19, 2023
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WOD WOD, January 19, 2023

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…
coach
January 18, 2023
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WOD WOD, January 18, 2023

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…
coach
January 17, 2023
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WOD WOD, January 17, 2023

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…
coach
January 16, 2023
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WOD WOD, January 16, 2023

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…
coach
January 15, 2023
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WOD WOD, January 15, 2023

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…
coach
January 14, 2023
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WOD WOD, January 14, 2023

WOD - Sat, Jan 14Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationPARTNER UP FOR WODPARTNER ROWLING WARM-UPTeams of two: Athletes alternate work and rest.On a 5:00 Clock:Teams who complete…
coach
January 13, 2023
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WOD WOD, January 13, 2023

WOD - Fri, Jan 13Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activationfront rack opener1 set:10 alternating Samson stretches5 push-ups to down dog10 alternating Cossack squats5 push-ups to down dog20…
coach
January 12, 2023