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WOD WOD, June 13, 2023

WOD - Tue, Jun 13Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationLINE-DRILL 50 ft of each:JogSkipping high kneesLateral shuffleToy soldiersSamson lunges (10, then jog)Crawling spiderman lunges (10, then jog)Bear crawlBunny…
coach
June 12, 2023
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WOD WOD, June 12, 2023

WOD - Mon, Jun 12Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:10 leg swings/leg10 lateral leg swings/leg5 air squats5 sumo stance squats5 narrow stance squats5 air squats1 set:10 arm swings…
coach
June 11, 2023
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WOD WOD, June 11, 2023

WOD - Sun, Jun 11Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches Choice061123 WOD (Weight)10 rounds for time5 DB "LUNGSTER" 35/50 20/35 10/206 Pull ups/ ring rows/banded 5/7 Cals bike"LUNGSTER"DB…
coach
June 10, 2023
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WOD WOD, June 10, 2023

WOD - Sat, Jun 10Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCoaches Choice061023 WOD (AMRAP - Rounds and Reps)AMRAP 22 with a partner:P1 25ft sled push 90/ 70 70/50 P2…
coach
June 9, 2023
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WOD WOD, June 9, 2023

WOD - Fri, Jun 9Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationPIZZA DELIVERY GAME | 10:00• Perform :45 dynamic stretches between each set of the game:– Alternating elbow-to-instep– Alternating single-leg…
coach
June 8, 2023
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WOD WOD, June 8, 2023

WOD - Thu, Jun 8Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets:Tabata style:20 push-ups + 2 shoulder taps:20 kip swings:20 BP counterbalance squats:20 BB hang power cleanSPECIFIC WARMUP HANG…
coach
June 7, 2023
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WOD WOD, June 6, 2023

WOD - Tue, Jun 6Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:2:00 bike, row, or ski10 good mornings10 alternating Cossack squats10 alternating Samson stretches2:00 bike, row, or skiDEADLIFT PROGRESSION…
coach
June 5, 2023
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WOD WOD, June 5, 2023

WOD - Mon, Jun 5Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:10 alternating spiderman stretches5 push-ups to down dog10 air squats, slow and controlled5 push-ups to down dog10 reverse lunges5…
coach
June 4, 2023