BLOG & WODS

Home   »   BLOG & WODS

SAT26NOV2022

WOD Warm-up2 Minutes on Rower, then into Dynamic Stretches 2 Sets20sec High Effort Row (80-90%)6 DBall Kang Squats15sec Chin-up Hold @ topRest...

read more

WED23NOV2022

WOD "Thanksgiving with the Girls" For Time:"Angie's" House20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats "Helen's" House400 meter Run21 Kettlebell...

read more

TUE22NOV2022

WOD Warm-up2 Sets8 Wall Angels (slow and controlled)6 Push-up into Downward Dog2 Wall Walks (paused at top)​​​​​​​50 Single Jump Rope Strength4 Sets...

read more

MON21NOV2022

WOD Warm-up2 Sets12/10 Calorie Bike5 Empty BB Kang Squats (at rig)10 BB Thruster15 Body Rows Strength2 Working Sets (40-50% of 1RM)10 Back Squats...

read more

SAT19NOV2022

WOD Warm-up3 Sets10 Single Arm KB Swing + 6 KB Windmill (e/arm)5 No Jump No Clap Burpee8/6 Calorie Row SprintRest 30sec, then repeat ConditioningIn...

read more

FRI18NOV2022

WOD Warm-up2 Sets1 Minute Bike (20sec arms only/20sec legs only/20sec sprint)10 Sumo Goblet Good Morning8e/side Goblet Kickstand Pistol Squat20...

read more

THU17NOV2022

WOD Warm-upDynamic Stretch/Warm-up 3 Sets20 Lateral Hop Over DB12 Alternating Push-up to Pike Toe Touch (L+R=2)12e/side DB Side Plank Powell Raises...

read more

WED16NOV2022

WOD Warm-up LXB Smash: Trap/Pecs/Shoulders & Adductor/Hips/Glutes Dynamic Stretches 2 Sets10/8 Calorie Row10 Dive Bomber Push-ups10 Alternating...

read more