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WOD WOD, July 13, 2023

WOD - Thu, Jul 13Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:200-m run, slow:30 alternating hamstring scoops3 sets::30 running position drill per leg:30 lean and pull drill:30 running falling…
coach
July 12, 2023
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WOD WOD, July 12, 2023

WOD - Wed, Jul 12Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 x :45 on :30 rest of:Ascending burpee BACKWARDS shuttle run.1 burpee run across gym 2 burpees ....into4 Minute…
coach
July 11, 2023
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WOD WOD, July 11, 2023

WOD - Tue, Jul 11Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 x :45 on :30 rest of:Ascending burpee shuttle run.1 burpee run across gym 2 burpees ....into4 Minute AMRAP…
coach
July 10, 2023
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WOD WOD, July 10, 2023

WOD - Mon, Jul 10Warm Up3 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation3 ROUNDS10 Alt Groiners5 Push Up to Pike10 Alt Reverse LungesInto …2 ROUNDS5/5 Single Arm DB Strict Press10 Single…
coach
July 9, 2023
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WOD WOD, July 9, 2023

WOD - Sun, Jul 9Warm Up3 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:10 alternating spiderman stretches5 push-ups to down dog3 burpees10 air squats, slow and controlled5 push-ups to down dog3…
coach
July 8, 2023
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WOD WOD, July 8, 2023

WOD - Sat, Jul 8Warm Up3 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAMRAP x 3 MINUTES10 Alt Groiners10 Bootstrappers10 Cossack SquatsInto…AMRAP x 4 MINUTES10 Elbow Punches w/ Empty Barbell10 BB Strict…
coach
July 7, 2023
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WOD WOD, July 6, 2023

WOD - Thu, Jul 6Warm Up3 minutes "TABATA"Running Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set::30 row (easy pace):30 alternating Samson stretch:30 ring rows1 set::30 row (moderate pace):30 push-up to down dog:30…
coach
July 5, 2023