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WOD WOD, June 21, 2023

WOD - Wed, Jun 21Warm Up//HEAVY DAY3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationVarious banded pull apartsAMRAP 4:10 mountain climbers10 air squats10 push-upsSPECIFIC WARMUP BENCH PRESS REVIEW AND BUILD-UP2 sets:5 empty…
coach
June 20, 2023
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WOD WOD, June 20, 2023

WOD - Tue, Jun 20Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set::30 mountain climbers5 scorpions5 inchworms + 1 push-up/rep5 KB windmills/arm1 set::30 up-downs10 Glute bridges10 single-arm KB swings, right…
coach
June 19, 2023
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WOD WOD, June 19, 2023

WOD - Mon, Jun 19Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets::30 PVC good mornings:30 PVC overhead lunges:30 PVC pass throughs:30 glute bridges:30 jump rope– Rest :10-:15 between movements.1…
coach
June 18, 2023
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WOD WOD, June 18, 2023

WOD - Sun, Jun 18Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationEMOM 6:Odd minutes | inchworm + push-upEven minutes | hollow rocksSPECIFIC WARMUP DOUBLE-UNDER PROGRESSION :20 at each progression step…
coach
June 17, 2023
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WOD WOD, June 17, 2023

WOD - Sat, Jun 17Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation Coaches Choice061723 WODFor time800m run30 Thrusters 55/75 35/5530 Box jumps 20/24 12/20800m run30 Front squats20 Box jump800m run30…
coach
June 16, 2023
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WOD WOD, June 16, 2023

WOD - Fri, Jun 16Warm Up//HEAVY LIFT DAY//3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activationshoulders thoracic spine, hips1 set:10 alternating spiderman stretches5 wall therapy squats10 PVC pass throughs5 wall therapy squats10…
coach
June 15, 2023
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WOD WOD, June 15, 2023

WOD - Thu, Jun 15Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationFront rack. thoracic spine, hips 1 set:25 ft down and back:– Bear crawl (down)– Samson lunges (back)– Spiderman twist…
coach
June 14, 2023
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WOD WOD, June 14, 2023

WOD - Wed, Jun 14Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:100-m jog25ft gate hip open steps:30 banded shoulder stretch/arm:30 banded leg stretch/arm1 set:100-m run (moderate pace)10 PVC OHS10…
coach
June 13, 2023