WOD - Thu, Mar 23Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:2:00 row, bike, or ski (conversation pace)10 leg swings/leg (forward and backward)10 push-ups to down dog1…
coachMarch 22, 2023
WOD WOD, April 22, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter kicks…
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WOD - Sun, Mar 19Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice031923 WOD (Time)3-6-9-12-12-9-6-3DB squat cleans 35/50 25/40 15/25DB hang muscle cleansDB push jerksCals Echo bikeGoal time…
coachMarch 18, 2023
WOD - Fri, Mar 17Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:1:00 row, bike, or ski10 push-ups10 sit-ups or v-ups10 wall or pole facing squats10 ring rows1…
coachMarch 16, 2023
WOD - Thu, Mar 16Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:5 inchworms + 3 push-ups/rep:30 shoulder taps15 hollow rocks15 supermen:30 kip swingsSPECIFIC WARMUP KIPPING MUSCLE-UP -…
coachMarch 15, 2023
WOD - Sun, Mar 12Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets of::30 wall sit:10 rest:30 plank hold:10 rest:30 bridge (engaged):10 rest:30 KB squathold in the hole:10…
coachMarch 11, 2023
WOD - Sat, Mar 11Warm Up2-3 minutes Rowing Running Biking Over All Dynamic Body Activation1 set:1:20 row (easy):40 good morning + jump1 set:1:20 row (moderate):40 air squats1 set:1:20 row (fast):40…
coachMarch 10, 2023
WOD - Fri, Mar 10Warm Up2-3 minutes Rowing Running Biking Over All Dynamic Body Activation1 set:10 leg swings/leg10 lateral leg swings/leg5 air squats5 sumo stance squats5 narrow stance squats5 air…
coachMarch 9, 2023
WOD - Wed, Mar 8Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 alternating spiderman stretches10 alternating soldier kicks10 alternating plank reach-throughs10 alternating v-ups1 set:10 single-leg DB deadlift/leg10 single-arm…
coachMarch 7, 2023