WOD - Thu, Oct 27Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets::20 OHS banded air squats PVC:10 bottom of squat holdSPECIFIC WARMUP 2-3 Sets of: BB or PVCBURGENER WARM-UP…

WOD - Wed, Oct 26Warm-up2 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating soldier kicks10 alternating Samson stretches10 inch-worms10 alternating reverse lunges10 skier jacks10 tuck jumps10 sit-ups10 alternating scorpion…

WOD - Tue, Oct 25Warm-up2 minutes Rowing Running Biking1 set w/ a partner::30 med ball chest passes:30 med ball underhand tosses:30 med ball side passes/side:30 med ball squat + throw– Rest…

WOD - Mon, Oct 24Warm-up2 minutes Rowing Running BikingOver All Dynamic Body Activation4 Minute BB Complex 35/45 15/35 PVC2x High pull2x Hang clean2x Front squat2x Press10 Minute E2MOM (Weight)Strict Press 5…

WOD - Sun, Oct 23Warm-up3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches ChoiceE3MOM (Weight)10 DB Bench Press10 DB 1 Arm Bent RowsWOD 221023 (Time)RX3 rounds for time:400/500-m row20 1 Arm…

WOD - Sat, Oct 22Metcon (AMRAP - Rounds and Reps)AMRAP 6 Min:10 Cal Row10 Deficit PushupAMRAP 6 Min:10 Burpees10 Wallballs AMRAP 6 Min:10 T2B10 KB SwingsAMRAP 6 Min:30 Double Unders10 Heavy…

WOD - Fri, Oct 21Warm-up3 minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:25-ft duck walk25-ft inchworm walkouts10 PVC pass throughs10 PVC good mornings10 PVC overhead squatsSNATCH REVIEW |5:00SNATCH (Weight)On…

WOD - Thu, Oct 20Warm-up3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::40 single unders:40 BW split squats (:20/leg):40 alternating shoulder taps1 set::40 double-unders:40 alternating lunges:40 wall walk hold1…