Tag / row

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  • WOD 1/10/21

    4 Rounds: 10x Biceps Curls Each Arm (25/15) 20x Floor Press (same DB) 30x Walking Lunges (no load) 400m Run/500m Row

    01/09/2021
    WOD

  • WOD 1/4/21

    Part 1:  Push Press 5×5 Part 2:  2 Rounds: 500m Run or Row (1K Spin) 20x Alternating DB Hang Power Clean & Jerk (35/25) 30x Tire Jumps

    01/03/2021
    WOD

  • WOD 1/3/21

    5 Rounds: 300m Run or 400m Row or 800m Spin 20x Plate Sit Ups (25/15) 10x Deadlift (185/135)

    01/02/2021
    WOD

  • WOD 12/31/20

    9am Class Only 3 Rounds: 500m Run or Row (1K Spin) 25x Push Press (75/55) 100m Overhead Plate Carry (45/25)

    12/30/2020
    WOD

  • WOD 12/28/20

    1600m Run or 2K Row or 4K Spin 25x KBS (70/44) 800m Run or 1K Row or 2K Spin 25x KBS 400m Run or 500m Row or 1K 25x KBS 200m Run…

    12/28/2020
    WOD

  • WOD 12/23/20

    AMRAP 25 minutes: 30x Leg Lifts 30x DB Russian Twists (30/20) 30x Sit Ups 300m Run/400m Row/800m Spin

    12/22/2020
    WOD

  • WOD 12/21/20

    10,9,8…1 Jerks (135/95) After Evens: 25x Box Jumps (24/20) After Odds:  200m Run/300m Row/600m Spin  

    12/20/2020
    WOD