MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets of: 4 Inch Worms 10 Scorpions 6 Push ups to pike 10 Reverse step lunges PARTNER UP or…
coachJuly 24, 2022
WOD WOD, April 13, 2022
WednesdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 5 Min AMRAP of: 6 Inch Worms 6 Scorpions 6 Cossack 6 reverse slider v-Ups (Use rowers)MetconMetcon (10 Rounds for…
coachJuly 23, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Smooth Mtn climbers 8 Cossack 8 Scap shoulder retracts MetconCoffland…
coachJuly 22, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets of: (Partner ) 12 Banded pass throughs 6 Inch Worms 6 Wolds greatest stretch 6 Jumping air squats…
coachJuly 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Russian twist BP :10 Rest :20 Banded pass thru various AMRAP…
coachJuly 20, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :40 single-unders :10 rest :40 alternating BW lunges :10 rest :40 KB farmers carry hold (20 seconds per…
coachJuly 19, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets of: (Partner ) :30 Bike* 6 Inch Worms 30 Singles or 20 Doubles 7/7 Single Leg RDL "BB"…
coachJuly 18, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Coaches Choice on WOD PRIMER Metcon"The Hammy" (Time) Go solo or can be done as a partner wod, split reps.…
coachJuly 17, 2022