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…
coachJuly 10, 2023
WOD WOD, April 19, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian…
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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…
coachJuly 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…
coachJuly 8, 2023
WOD - Sat, Jul 8Warm Up3 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAMRAP x 3 MINUTES10 Alt Groiners10 Bootstrappers10 Cossack SquatsInto…AMRAP x 4 MINUTES10 Elbow Punches w/ Empty Barbell10 BB Strict…
coachJuly 7, 2023
WOD - Thu, Jul 6Warm Up3 minutes "TABATA"Running Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set::30 row (easy pace):30 alternating Samson stretch:30 ring rows1 set::30 row (moderate pace):30 push-up to down dog:30…
coachJuly 5, 2023
WOD - Wed, Jul 5Warm Up3 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 Rounds of:10 PVC Pass Thrus5 Push-Up to Pike + :20 Pike Hold10 Alt Groiners2 ROUNDS:20 Active Overhead Hold…
coachJuly 4, 2023
WOD - Tue, Jul 4Warm UpPARTNER WOD 1 of 43 minutesRunning Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches ChoiceWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump,…
coachJuly 3, 2023