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2020 May'S ARCHIVE

  • Sun.5.31.20

    By CoachBo | In WOD | on May 31, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, high knees, butt kicks, squats; 5 flag push ups WOD: EMOM 5 Rounds Min 1: 10 DB Thrusters Min 2: 12 Renegade Rows Min 3: 10 Wtd Step Ups Min 4: 16 Sit ups Rest 2:00, then 1:00w/:30r Hollow rocks Arch rocks V-ups Knockdowns Cooldown: Roll out and more »

    CONTINUE READING
  • Sat.5.30.20

    By CoachBo | In WOD | on May 30, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: 3 Rounds for time 10 Pistols 20 Pike Pushups 30 KB swings 40 Sit throughs 50 Sit ups Cooldown: :30 each: Cat/cow, childs pose, saddle sit quad stretch, pigeon, hamstring stretches

    CONTINUE READING
  • Sat.5.23.20

    By CoachBo | In WOD | on May 22, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist

    CONTINUE READING
  • Wed.5.20.20

    By CoachBo | In WOD | on May 19, 2020

    Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: Tabata x 2 (8 Rounds) Round 1 – 8 Sets :20 work/:10 rest Alternate movements (4 each) 4 speed skater jumps + 1 burpee Plank shoulder taps (R + L) + push up Rest 1:00 Round 2 – 8 more »

    CONTINUE READING
  • Mon.5.18.20

    By CoachBo | In WOD | on May 18, 2020

    Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 3 Rounds 20 reps of all: Sumo DLHP Goblet Squats KB Swings Russian Twist Single arm Push Press Single arm Row Cooldown: Child’s pose, child’s twists, Pigeon, Saddle, Seated twist

    CONTINUE READING
  • Sun.5.17.20

    By CoachBo | In WOD | on May 16, 2020

    Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 2 Rounds for time 800m run 20 DB Bent Over Rows 30 Push-ups 40 Squats Then, 2 Rounds 1:00 work/1:00 rest Min 1 & 9: 8 Supermans, 8 Hollow Rocks, Max Squats Min 3 & 11: 8 Supermans, 8 more »

    CONTINUE READING
  • Sat.5.16.20

    By CoachBo | In WOD | on May 15, 2020

    Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 4 Rounds 8 DB Seated Fly and Press 12 KB Single Leg Deadlifts, all one side, then other 16 DB Step ups L+R=1, alt Rest 2:00 Abs 2 Rounds, :45/:15 V-up Rev Crunch K2E Crossunder Flutter kicks Side plank, more »

    CONTINUE READING
  • Wed.5.13.20

    By CoachBo | In WOD | on May 13, 2020

    Warmup: ROM, dynamic stretches, :30 each: Jumping jacks, Squats, Flag pushups, Hollow hold, Superman hold WOD: 4 Rounds for time 20 DB Reverse lunges, alt 10 DB Push Press 5 DB Glute Bridge 400m (2:15) Run Then 2 Rds 25 Hollow Rocks 25 Arch Rocks 50 Sit Ups Cooldown: Child’s pose, child’s twists, Pigeon, Saddle, more »

    CONTINUE READING
  • Mon.5.11.20

    By CoachBo | In WOD | on May 9, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks. 30 high knees, 10 Inchworms, 5 lunge + twist, 5 leg swings WOD: 8 Rounds :40 Jump rope :20 rest :40 DB clusters (Squat Clean to Press) :30 rest Then Abs 3 Rounds – :45 work/:15 rest V-up Reverse crunch Knee to Elbow crossunder Flutter Kicks Side Plank, more »

    CONTINUE READING
  • Sat.5.9.20

    By CoachBo | In WOD | on May 8, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks. 30 high knees, 10 Inchworms, 5 lunge + twist, 5 leg swings WOD: 5 Rounds for time 7 Knockdowns 14 Wtd lunges, ea 28 Mountain Climbers Rest 2:00 7 Rounds of 7 for time Push ups Sit ups Burpees Lunges Russian Twists Dips Cooldown: Roll out and stretch

    CONTINUE READING
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