WOD - Wed, Mar 29Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:1:00 row (conversation pace – 16-20 stroke rate)10 alternating scorpion stretches:30 plank hold10 alternating plank reach-throughs10…
coachMarch 28, 2023
WOD WOD, April 6, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bridge (Alt…
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WOD - Sun, Mar 26Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets of::30 wall sit w/10-15lbs BB:10 rest:30 plank hold200n run or 300m row 7 cal bike:30…
coachMarch 25, 2023
WOD - Sat, Mar 25Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAthletes stand ~5 meters apart.2 rounds with a partner:100-m run tossing med ball back and forth10 med-ball…
coachMarch 24, 2023
WOD - Fri, Mar 24Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:00:Partner A: 6 jumps around partnerPartner B: 6 jumps around partnerPartner A: 6 jump over and…
coachMarch 23, 2023
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 - 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