WOD - Sat, Aug 19Warm UpBradley (Time)10 rounds for time of:100 meters sprint10 Pull-ups100 meters sprint10 BurpeesRest 30 secondsRX+ = 5 Pullovers instead of pullups.
coachAugust 18, 2023
WOD WOD, April 13, 2022
WednesdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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WOD - Fri, Aug 18Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body Activation1 round:4 scap push-ups12 jumping jacks8 scap shrugs on pull-up bar1 round:4 push-ups12 jumping jacks8 strict pull-ups or jump and…
coachAugust 17, 2023
WOD - Thu, Aug 17Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body ActivationAMRAP 4:10 mountain climbers10 air squats5 push-ups to down dog5 glute bridge ROPE CLIMB PROGRESSION2 Rope pull-to-stand2 Hang + foot…
coachAugust 16, 2023
WOD - Wed, Aug 16Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body Activation1 round:Each drill down 50-ft and back:High knee karaokeKnee to chestLunge with a pause and reach upLunge with a torso…
coachAugust 15, 2023
WOD - Tue, Aug 15Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body ActivationCoaches Choice 7-10 Minutes Then081523 WOD (Time)RXComplete for time :5 rounds of:3 power cleans 135/185 105/135 65/956 burpees over bar9 Wall…
coachAugust 14, 2023
WOD - Mon, Aug 14Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body Activation2 sets:12 scorpions12 glute bridges12 straight-leg sit-ups12 tempo PVC muscle snatches12 OH squat PVCSPECIFIC WARMUP GHD or DB SIT-UP DB#…
coachAugust 13, 2023
WOD - Sun, Aug 13Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body ActivationCoaches choiceLANDMINE LUNGES (Weight)Every 1:30 for 6 sets of:6x6 Reverse Step Lunges.Increase weight weight across sets with good mechanics081323 WOD…
coachAugust 12, 2023
WOD - Sat, Aug 12Warm UpCOACHES CHOICEPartner WOD (Time)Partner up. I go, you go style.30 ROUNDS FOR TIME (15 each person):6 Toes-to-bar5 Hang Power Cleans (135/95, 115/75, 95/55)4 Back Squats3…
coachAugust 11, 2023