WOD – 230925 “EMOM KAREN”
Week Two / Day One: Max Effort Lower (31 Min) A) Upper Body Soft Tissue Warm-Up (4 Min): Hold for up to 30 seconds with maximal pain tolerance of: Lacrosse [...]
WOD – 230923 “NICOLE”
Week One / Day Six: Dynamic Effort Upper (21 Min): A) Upper Body Dynamic Functional Warm-Up (5 Min) Complete as many reps as possible for each exercise in 60 seconds [...]
WOD – 230922 “BACKUP DRIVER”
Week One / Day Five: Dynamic Effort Lower (26 Min): A) Upper Body Soft Tissue Warm-Up (4 Min): Hold for up to 60 seconds with maximal pain tolerance of: Lacrosse [...]
WOD – 230921 “100 MPH”
Week One / Day Four: Repetitive Effort Short (25 Min) A) Upper Body Dynamic Functional Warm-Up (8 Min): Complete as many reps as possible for each exercise in 60 seconds [...]
WOD – 230920 “SNAIL TRAIL”
Week One / Day Three: Max Effort - Short (23 Min) A) Upper Body Dynamic Functional Warm-Up (5 Min): Complete as many reps as possible for each exercise in 60 [...]
WOD – 230919 “TURBO”
Week One / Day Two: Max Effort -Long (20 Min) A) Sumo Deadlift Warm-Up (6 Min): With an empty or lightly loaded barbell, complete as many reps as possible of [...]
WOD – 230918 “BEAR COMPLEX”
Week One / Day One: Max Effort Lower (31 Min) A) Upper Body Soft Tissue Warm-Up (4 Min): Hold for up to 60 seconds with maximal pain tolerance of: Lacrosse [...]
WOD – 230916 “BULGER”
Saturday, Week Four, A-Lactic Strength – Part A (25 min): A) Dumbbell OR Kettlebell Snatch Warm-Up (6 min): With a Kettlebell perform as many reps as possible of each exercise [...]
WOD – 230915 “FRONT SQUATS”
Friday, Week Four, A-Lactic Strength - Part A (25 min): A) With a Band attached to the post of the rig, perform each stretch, holding for 60 seconds of (6 [...]
WOD – 230914 “ROUND-THE-CLOCK SMASH”
Thursday, Week Four, Oxidative Metcon – Part A (25 min): A) Upper Body Dynamic Functional Warm-Up (4 Min): Complete as many reps as possible for each exercise in 30 seconds [...]