WOD Blog

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LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM and 12 PM Memorial Day Hero WOD "Murph" 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Modified Options: "1/2" Murph 800 m Run 50 Pull-ups 100 Push-ups 150...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 10 AM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 2x: 10 Step-ups 10 Handstand Shoulder Taps 10 DB Deadlifts 10 Up-downs WOD: 22 min AMRAP 11 HSPU 22 Sit-ups 11/11 Single arm DB Power Cleans 22 DB...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: Dynamic stretching flow x 10 then, 3x with PVC pipe/ broomstick: 4 Pass thrus 4...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM, 8 AM, 12 PM, 5 PM, 6 PM VIDEO- WOD AND WARM-UP EXPLANATION WOD: "The Big Sexy" (For Time) 100 Jumping Jacks 90 sec Plank hold 80...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP 2x: 6 Squat Flow 6 Hip Rotations 6 Spider Lunges 10 Shoulder Taps 10 Hollow rocks then before...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM, 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 2x: 15 Jump Jacks 10 Scap push-ups 10 Scap pull-ups/ rows 5 Ground 2...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD and WARM-UP EXPLANATION WARM-UP: 2 min Cardio of choice then 1 round: 10 Boostrappers 10 Spider Lunges 10 Crosses 10...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 10 AM VIDEO: WOD AND WARM-UP EXPLANATION Warm-up: 3x: 10 Scapula pushup 10 Scapula rows 10 SL G Bridge 10 Hollow rocks 10 W. Lunges ankle /wrist circles SKILL TGU 4 sets of...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, and 6 PM VIDEO- WOD AND WARM-UP EXPLANATION WARM-UP: 2x: 6 Squat Flow 6 Spider Lunges 6 Push-up toe touches 6 Crosses then warm-up movements...