WOD - Mon, Nov 21Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets:20: slow row:10 fast row1 set:20 wall-facing handstand hold:20 KB dead lift hold1 set:20 handstand hold:20 KB…
coachNovember 20, 2022
WOD WOD, April 13, 2022
WednesdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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WOD - Sun, Nov 20Warm-up2 rounds::30 cardio:30 straight leg sit-upsMED BALL TOSS 1 round::30 granny toss:30 bounce pass:30 chest pass:30 side toss, right:30 side toss, left:30 roll pass:30 overhead throw:30 squat…
coachNovember 19, 2022
SaturdayWarm-upCoach's choice 1 set: 100-m jog 10 leg swings (across the body) 10 single-leg KB deadlift :30 plank hold 1 set:* 100-m jog 10 jumping air squats 10 single-arm KB…
coachNovember 18, 2022
WOD - Fri, Nov 18Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets:20: slow row:10 fast row1 set:20 wall-facing handstand hold1 set:20 handstand hold1 set:20 alternating shoulder taps in…
coachNovember 17, 2022
WOD - Thu, Nov 17Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::20 single-unders:20 hollow rocks:20 squat hold– Rest :10 between sets.2 sets::20 single-single-double:20 kipping leg raises:20 air squats–…
coachNovember 16, 2022
WOD - Wed, Nov 16Warm-up2-3 minutes Rowing Running Biking1 set:20 banded face pulls20 banded pull aparts20 banded shoulder press1 set:1:30 row, bike, or ski1 set:20 banded face pulls20 banded pull…
coachNovember 15, 2022
WOD - Tue, Nov 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 6:00:50-ft bear crawl10 DB romanian deadlift50-ft DB overhead walk10 DB hang muscle cleanSPECIFIC WARMUP HANG POWER CLEAN…
coachNovember 14, 2022
WOD - Mon, Nov 14Warm-up2-3 minutes Rowing Running Biking25-ft of each:High knee carioca/directionOver the hurdleKnee to chestFigure fourDeep lunge (:01 hold/rep)Lunge + twist towards lead legToy soldiers/toe touchesHigh kneesButt kickersBACK…
coachNovember 13, 2022