WOD - Tue, Aug 15Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body ActivationCoaches Choice 7-10 Minutes Then081523 WOD (Time)RXComplete for time :5 rounds of:3 power cleans 135/185 105/135 65/956 burpees over bar9 Wall…

WOD - Mon, Aug 14Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body Activation2 sets:12 scorpions12 glute bridges12 straight-leg sit-ups12 tempo PVC muscle snatches12 OH squat PVCSPECIFIC WARMUP GHD or DB SIT-UP DB#…

WOD - Sun, Aug 13Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body ActivationCoaches choiceLANDMINE LUNGES (Weight)Every 1:30 for 6 sets of:6x6 Reverse Step Lunges.Increase weight weight across sets with good mechanics081323 WOD…

WOD - Sat, Aug 12Warm UpCOACHES CHOICEPartner WOD (Time)Partner up. I go, you go style.30 ROUNDS FOR TIME (15 each person):6 Toes-to-bar5 Hang Power Cleans (135/95, 115/75, 95/55)4 Back Squats3…

WOD - Fri, Aug 11Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body Activation1 set:10 alternating spiderman stretches10 leg swings/leg (across the body)10 leg swings/leg (forward and backward):20 single-unders1 set:10 KB deadlifts10 alternating…

WOD - Thu, Aug 10Warm-up3 minutesRunning Rowing-Biking-Ski-ergThenOver All Dynamic Body Activation1 set:10 leg swings/direction20 boot strappers10 Samson stretch lunge steps:20 bottom-of-squat holdACTIVATION AND SKILL WORK3 sets:10 lateral banded monster walks/direction10…

WOD - Wed, Aug 9 HERO WOD TShirts : some of the names and sizes were erased by the wrestling mats, PLEASE check the board to see if your name and…

WOD - Mon, Aug 7 HERO WOD TShirts : some of the names and sizes were erased by the wrestling mats, PLEASE check the board to see if your name and…