WOD - Sat, May 27Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 round:25-ft down and backKnee huggers – quad pullsHigh knees – butt kickersHamstring scoop stretch –…

WOD - Fri, May 26Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 set::20 back rack elbow raise, right arm:20 back rack elbow raise, left arm:20 back rack…

WOD - Thu, May 25Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Shoulders2 sets:200-m run25 ft Samson steps:30 “strict”burpees10 kip swingsSPECIFIC WARMUP MUSCLE UP & DIPS3 strict ring or…

WOD - Wed, May 24Warm-up3 minutesRowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Shoulders1 set:With aPARTNER:30 row until partner is done (easy pace)10 alternating spiderman stretches10 DB staggered stance good mornings/leg1…

WOD - Tue, May 23Warm-up8 sets of TabataRowing-Biking-Ski-ergOver All Dynamic Body ActivationCalves hips shoulders2 sets:10 alternating scorpion stretches:30 plank hold (forearms or arms)10 supermans2 sets:10 down-dogs to push-up:30 hollow hold…

WOD - Mon, May 22Warm-up8 sets Tabataof Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCalves hips shoulders1 set:1:00 jump rope10 hamstring kick-ups/leg10counterbalance plate squats5 PVC front rack activation /side– Perform any style of…

WOD - Sun, May 21Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation2 set: :10 sec rest between movements:30 Samson lungesw light DB:30 push-ups on DBs:30 bent-over rows (DB ):30 up-down…

WOD - Sat, May 20Warm-up//TEAM PARTNER WOD\2minutes Rowing Running BikingOver All Dynamic Body Activation 1 round:4 incline push-ups on a box6 reverse lunges8 scap shrugs on pull-up bar1 round:4 incline or…