WOD Blog

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LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM WARM-UP: Song: "Flower (bring Sally up)" by Moby 1/2 the song doing Air Squats, 1/2 the song plank...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 10 AM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3 min Cardio then, 2x: 6 push-up down-dog 6 squat flow 6 spider lunge 10 good mornings 10 dead bugs WOD: 2 min ON/ 1...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 8 AM, 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 3x: 30 Singles/ 15 Jumping Jacks 5 Bootstrappers 6 Spiderlunges 7 DB Deadlifts 8 Cossack Lunges WOD: 2 round...

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: 10 Step-ups 20 Clamshells each side 10 Hip rotations 6 Spider Lunges 6 Crosses 10...

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 Samson Stretch 6 Up-downs 6 DB/KB snatch each side 6 Pause Air Squat (5...

LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 7 AM, 8 AM and 12 PM, 5 PM, 6 PM VIDEO: WOD AND WARM-UP EXPLANATION WARM-UP: 2x: 10 Cat-cows 10 Thoracic rotations 10 Plank bird dog 10 Press 10...

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...