Tag / spin

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  • WOD 10/9/23

    In 25 minutes complete: 2500m Run or Row (or 5K Spin). In remaining time, AMRAP- 10x Push Ups 20x Lunges 30x Sit Ups

    10/08/2023
    WOD

  • WOD 9/9/23

    OTM 10 minutes: Even Minutes:  Max Calorie Row or Spin Odd Minutes:  25x Double Unders —– Rest 3 minutes —– 1600m Run or 2K Row or 4K Spin

    09/08/2023
    WOD

  • WOD 8/24/23

    5K Run or Row or 10K spin

    08/23/2023
    WOD

  • WOD 7/10/23

    Part 1:  Overhead Squat 5×5 Part 2: Every 3 mins on the minute for 5 Rounds- TTB DB Jerk Max Calorie Row or Spin Round 1: 18 Reps (TTB & jerk) Round…

    07/09/2023
    WOD

  • WOD 3/15/23

    1600m Run or 2K Row 50x Plate Sit up w/Twist 800m Run or 1K Row 35x Hollow Rocks 400m Run or 500m Row

    03/14/2023
    WOD

  • WOD 2/6/23

    5K Run or Row

    02/05/2023
    WOD

  • WOD 1/24/23

    Tabata: Hollow Rocks Sit Ups KBS (53/35) Russian Twist (25/15) Row or Spin

    01/23/2023
    WOD