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WOD WOD, April 21, 2023

WOD - Fri, Apr 21Warm-up2minutes Rowing Running BikingOver All Dynamic Body ActivationCalves ankles1 set: :10 rest between sets:20 single-unders:20 toe touches:20 grass clippers1 set::20 double-unders:20 plank shoulder taps:20 bridges1 set::20…
coach
April 20, 2023
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WOD WOD, April 19, 2023

WOD - Wed, Apr 19Warm-up2minutes Rowing Running BikingOver All Dynamic Body Activation2 Rounds:10 PVC pass throughs lunge steps forward10 air squats | air squats with knees together:10 PVC side bendseach10…
coach
April 18, 2023
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WOD WOD, April 18, 2023

WOD - Tue, Apr 18Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:30 jumping jacks10 push-up to down dog10 alternating spiderman stretches10 BB Good mornings1 set:20 skier jacks:20 top-of-the-ring…
coach
April 17, 2023
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WOD WOD, April 17, 2023

WOD - Mon, Apr 17Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:2:00 row, SkiErg or bike (slow)20 box step-ups (step down)20 plank shoulder taps (feet on floor)1 set:1:30…
coach
April 16, 2023
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WOD WOD, April 16, 2023

WOD - Sun, Apr 16Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set::20 easy row:20 moderate row:20 hard row10 PVC good mornings1 set::20 easy row:20 moderate row:20 hard row10…
coach
April 15, 2023
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WOD WOD, April 15, 2023

WOD - Sat, Apr 15Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:400-m run10 alternating spiderman stretches10 jumping pull-ups1 set:10 DB overhead walking lunges (left arm)5-10 chin-over-bar or chest-to-bar…
coach
April 14, 2023
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WOD WOD, April 14, 2023

WOD - Fri, Apr 14Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 single-unders10 air squats, focus: hips back10 DB deadlifts1 set::30 single-single-double10 push up to pike10 single DB…
coach
April 13, 2023
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WOD WOD, April 13, 2023

WOD - Thu, Apr 13Warm Up2minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches ChoiceAthletes choice of:5k Row 5k Run or 10k BikeMono structural day5k Row (Time)Max Effort 5k Row18:00-25:00 minutes5k…
coach
April 12, 2023