WOD Blog

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LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM, 8 AM, 12 PM, 5 PM, 6 PM WARM-UP: 2x: 6 Squat flow 6 Spider lunge 6 Crosses 6 Passthroughs w/ PVC or Broomstick 6 Snatch Turnovers w/...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM WARM-UP: 2x: 30 sec  Side-shuffles 30 sec Burpees Then, 10 Cat-Cows  10 Plank Bird-Dogs 10 Spider Lunges with Rotation Then,  2x of the following complex: 5 DL...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM, 8 AM, 12 PM, 5 PM, 6 PM WARM-UP: 2x:  15 Jump jacks 15 updowns then, 2x: 10 GM 6 bootstrappers 6 crosses 10 Dead Bugs WOD: No equipment option: AMRAP X 15 2...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM WARM-UP: 3 min cardio Or  Every 20 sec- 3x Jump jucks, high knees, butt kicker Then, 3x: 5 bootstrappers 6 sp lunges 6 Crosses 8 shoulder...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 10 AM HERO WOD: "BIG FLOYD" George Floyd was an African-American man tragically killed on May 25, 2020 at the hands of now-convicted law enforcement...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP AND MOBILITY INSTRUCTIONS WARM-UP: 2x: Spider Lunges (forward and back) x 8 each side Ground to...

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: A. Every 20 sec, 2 rounds: - Cat Cow - Thoracic Rotation -...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3x: 1 min cardio 8 Air Squats 8 Dead Bugs 2 DL + 2 High pulls+...

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: 3 min of Cardio or Every 20 sec, 3 sets: jump jacks,...