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Posts by Admin

Wednesday 01-13-2021 WOD

Warm-Up -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH)… Continue reading

January 10, 2021 / W.O.D.
Tuesday 01-12-2021 WOD

Warm-Up 2:00 Bike 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 20 Shoulder Taps Into… 2 ROUNDS* 10 Scap Pull-Ups 5 Tempo Ring Rows 10 Scap Push-Ups… Continue reading

January 10, 2021 / W.O.D.
Monday 01-11-2021 WOD

Warm-Up 20 Singles 10 Right Leg 10 Left Leg 20 Alternating Legs 10 Left/Right Hop 10 Forward/Back Hop :20 Single + Single + High Jump 10 Single Tap Penguin Hop… Continue reading

January 10, 2021 / W.O.D.
Sunday 01-10-2021 WOD

Warm-Up AMRAP x 5 MINUTES 10 Narrow Stance Squats 5 Push-Up to Pike 10 Squat Jumps 5/5 Single Leg V-Ups Immediately into… AMRAP x 5 MINUTES 10 Alt. Curtsey Squats… Continue reading

January 3, 2021 / W.O.D.
Saturday 01-09-2021 WOD

Warm-Up AMRAP x 5 MINUTES 20 Jumping Jacks 10 Tuck Jumps 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold ROWING (ON A 10:00 RUNNING CLOCK) Athletes… Continue reading

January 3, 2021 / W.O.D.
Friday 01-08-2021 WOD

Warm-Up 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom… Continue reading

January 3, 2021 / W.O.D.
Thursday 01-07-201 WOD

Warm-Up 3 SETS 10/10 Thoracic Rotations 10 Alt Groiners 10 Alt Samson Lunges Into… 3 SETS 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge 20 Deadbugs… Continue reading

January 3, 2021 / W.O.D.
Wednesday 01-06-2021 WOD

Warm-Up 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or… Continue reading

January 3, 2021 / W.O.D.
Tuesday 01-05-2021 WOD

Warm-Up 1 ROUND 250m Row 10 Inchworms 10 Bootstrappers 10 Scoprion Stretch 10 Cossack Squats 10 Jumping Air Squats 250m Row Into… 1 ROUND 5 Scap Pull-Ups 10 Scap Push-Ups… Continue reading

January 3, 2021 / W.O.D.
Monday 01-04-2021 WOD

Warm-Up 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Active Hang… Continue reading

January 3, 2021 / W.O.D.