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WOD WOD, July 16, 2023

WOD - Sun, Jul 16Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches Choice071623 WOD (Time)For Time of:4-8-12-8-4Power clean n Jerk 95/135 65/105 35/75Front squats8/10 cals BikeCool Down3-4:00 Flush on bike,…
coach
July 15, 2023
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WOD WOD, July 15, 2023

WOD - Sat, Jul 15Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches ChoiceSPC Vanessa Guillén (AMRAP - Rounds and Reps)20 MINUTE AMRAP 400 METER RUN 22 BURPEES TO PLATE (45/25)…
coach
July 14, 2023
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WOD WOD, July 14, 2023

WOD - Fri, Jul 14Warm Up2 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation3x :10 sec hang from bar + 5 boot strappersinto2 x :30 on :30 rest of:Ascending burpee squat jumps…
coach
July 13, 2023
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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