WOD - Tue, May 2Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activationankles. knees, hips shoulders1 set:10air squats with 10/15 BP5 inchworms10 shoulder taps10 Samson stretch lunges10 ring rows1 set:10air squats…
coachMay 1, 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 - Mon, May 1Warm-up2minutes Rowing Running BikingOver All Dynamic Body ActivationLow back posterior chain8 sets Tabata:20 alt leg V-ups:10 rest:20 alt leg bicycle:10 restROWING WARM UPSet 1:15 pulls on…
coachApril 30, 2023
WOD - Sun, Apr 30Warm-up2minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice043023 WOD (Time)10 rounds for time of:10 DB Bench press 35/50 25/35 15208 Pullups6 DB Squat clean n…
coachApril 29, 2023
WOD - Sat, Apr 29Warm-up2minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice042923 WOD (Time)10 rounds for time of:1 cluster 95135 75115 5575200m Run2 Power clean n jerk10 Russian KB…
coachApril 28, 2023
WOD - Fri, Apr 28Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation2 Rounds:10 banded pass throughs lunge steps forward10 banded side bendseach10 lunges step reverse side10 squats1 DB| DB squats…
coachApril 27, 2023
WOD - Thu, Apr 27Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation50 ft of each, then jog back:Jog (2x)Skipping high kneesButt kickersLateral jumping jacks/sideKaraoke/side10 Samson stretch lunges (jog the remaining…
coachApril 26, 2023
WOD - Wed, Apr 26Warm-upHEAVY STRENGTH DAY2minutes Rowing Running BikingOver All Dynamic Body Activation1sets:5 inchworms5 scorpions20 shoulder taps10 walking lunges out20 mountain climbers10 walking lunges back20 forward and back leg…
coachApril 25, 2023
WOD - Tue, Apr 25Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 Samson stretch lunges10 hollow rocks10 push-ups10 ring rows OR 3-10 strict pull-ups10 PVC overhead squats10 PVC good…
coachApril 24, 2023