WOD - Thu, Feb 23Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets w/ a partner::30 med ball chest passes:30 med ball underhand tosses:30 med ball side passes/side:30 med…
coachFebruary 22, 2023
WOD WOD, April 8, 2022
FridayWarm-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 - Wed, Feb 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:5 inchworms10 push-ups + shoulder tap20 flutter kicks20 mountain climbers:30 bear crawl:30 scap pull-upsSPECIFIC WARMUP ROWING5x :30…
coachFebruary 21, 2023
WOD - Mon, Feb 20Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating soldier kicks10 alternating Samson stretches10 alternating staggered stance floor sweeps10 leg swings/leg (front and back)1…
coachFebruary 19, 2023
WOD - Sat, Feb 18Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice230218 WOD (Time)PARTNER WODFor Time of:60m Run50 dual DB deadlifts 35/50 20/35400m run50 dual DB hang…
coachFebruary 17, 2023
WOD - Fri, Feb 17SPECIFIC WARMUP 2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 6:00 clock:10 PVC pass-throughs5 cal row5 med-ball clean to wall ball shot5 kip swings5…
coachFebruary 16, 2023
WOD - Thu, Feb 16SPECIFIC WARMUP 2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:10 alternating Samson stretches10 up-downs10 alternating plank reach throughs10 shoulder presses10 alternating jumping lunges1 wall…
coachFebruary 15, 2023
WOD - Mon, Feb 13Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 leg swings/leg (across the body)10 leg swings/leg (front to back)10 alternating Samson stretches10 alternating scorpion…
coachFebruary 12, 2023
WOD - Sun, Feb 12Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice230212 WOD (Time)15 Rounds for time of:1 wall walk2 power cleans 95/135 65/105 35/753 front squats5…
coachFebruary 11, 2023