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WOD WOD, November 12, 2022

WOD - Sat, Nov 12Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::45 bike-row:45 BB complex 2xdeadlift-front squat-press-good morning:45 sumo inchworm + push-ups– Rest :15 between movements.1 set::45 bike-row:45…
coach
November 11, 2022
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WOD WOD, November 10, 2022

WOD - Thu, Nov 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 sets:150/200-m row100- ft DB farmers carry50-ft BW walking lunges150/200-m row100-ft DB front rack carry50-ft BW walking lunges150/200-m…
coach
November 9, 2022
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WOD WOD, November 9, 2022

WOD - Wed, Nov 9Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::30 jumping jacks:30 alternating single-leg toe touches:30 alternating T push-ups:30 BB good morning :30 feet elevated shoulder taps–…
coach
November 8, 2022
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WOD WOD, November 8, 2022

WOD - Tue, Nov 8Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:100-m jog10 BB press10 alternating Spiderman stretches30-m walk on toes (activate the calves)10 inch-worms30-m walk on heels…
coach
November 7, 2022
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WOD WOD, November 7, 2022

WOD - Mon, Nov 7Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:25 jumping jacks15 PVC banded face pulls10 hand-release push-ups:30 wall sitBACK SQUAT LOAD UP1x10 4-1-1 Tempo Back Squat (Weight)E2MOM 12 1x10…
coach
November 6, 2022
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WOD WOD, November 6, 2022

WOD - Sun, Nov 6Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationDYNAMIC WARM-UP + KNEE-TO-ELBOW PROGRESSION 1 set:10 alternating plank reach throughs5 single-leg KB deadlifts/leg10 kipping swings (pull-up bar)1 set:10…
coach
November 5, 2022
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WOD WOD, November 5, 2022

WOD - Sat, Nov 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:50ft  high knees50ft bear crawl steps (2 forward, 2 back)50ft walking crossover w jump squats50ft  alternating spidermanSPECIFIC WARMUP…
coach
November 4, 2022