WOD - Sat, Jul 1No YOGA/ROM WOD on Saturday July 1st.Warm Up3 minutes Running Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches choice. 6-8 minWarm-up each movement and prepare for Hero WODOmar (Time)For…
coachJune 30, 2023
WOD WOD, April 22, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter kicks…
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WOD - Fri, Jun 30No YOGA/ROM WOD on Saturday July 1st.Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation AMRAP 5:20 jumping jacks10 KB deadlifts10 KB swings 10 scap pull-ups5 burpeesSPECIFIC WARMUP…
coachJune 29, 2023
WOD - Thu, Jun 29No YOGA/ROM WOD on Saturday July 1st.Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation 2 rounds with a partner:10 med-ball chest passes3 burpees10 med-ball squat +…
coachJune 28, 2023
WOD - Wed, Jun 28No YOGA/ROM WOD on Saturday July 1st.Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 set:10 alternating spiderman stretches5 push-ups to down dog10 air squats, slow and…
coachJune 27, 2023
WOD - Tue, Jun 27Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets:10 banded pass throughs2 burpees10 alternating soldier kicks2 burpees10 banded pull aparts2 burpees10 alternating hamstring scoop stretches2 burpeesSPECIFIC…
coachJune 26, 2023
WOD - Mon, Jun 26Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationVarious banded pull apartsOn a 6:00 clock:After athletes finish the third round they go cycle back through the 3…
coachJune 25, 2023
WOD - Sun, Jun 25Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches Choice062523 WODOld School White board Cool DownCoaches Choice
coachJune 24, 2023
WOD - Sat, Jun 24Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation Coaches ChoicePower Clean (7 X 2 E2MOM)Start at 50% of 1RM and build each set. Work up to…
coachJune 23, 2023