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dive bombers'S ARCHIVE

  • Sun.11.5.17

    By CoachBo | In WOD | on November 4, 2017

    Warmup:  ROM, dynamic stretches, 400M run, 25 sit-ups, 25 squats WOD:  3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch

    CONTINUE READING
  • Wed.10.18.17

    By CoachBo | In WOD | on October 17, 2017

    Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 1-2 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  10 “gift giving” abs, Roll and Stretch

    CONTINUE READING
  • Sun.5.14.17

    By CoachBo | In WOD | on May 13, 2017

    Warmup:  ROM, dynamic stretches, run around Warren park pond and back WOD: 3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch  

    CONTINUE READING
  • Fri.4.7.17

    By CoachBo | In WOD | on April 6, 2017

    Warmup:  ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks, leg swings, lunges with twist WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: more »

    CONTINUE READING
  • Wed.2.8.17

    By CoachBo | In WOD | on February 7, 2017

    Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 3 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  10 “gift giving” abs, Roll and Stretch

    CONTINUE READING
  • Sun.10.2.16

    By CoachBo | In WOD | on October 1, 2016

    Warmup: ROM drills, dynamic stretches 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 knees to elbows in side plank, each side more »

    CONTINUE READING
  • Wed.3.2.16

    By CoachBo | In WOD | on March 1, 2016

    **Remember Body Analytics will be here this evening, please be on time for your time slot. There is still space available if you have not already signed up. Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press, deload 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 50 – more »

    CONTINUE READING
  • Wed.1.20.16

    By CoachBo | In WOD | on January 19, 2016

    Warmup:   ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  Roll and Stretch

    CONTINUE READING
  • Wed.12.3.14

    By CoachBo | In WOD | on December 2, 2014

    Warmup:   ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% 1/1/1/1/1 to find new 1 RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  Roll and Stretch

    CONTINUE READING
  • Fri.3.28.14

    By CoachBo | In WOD | on March 27, 2014

    Warmup:  ROM WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: shoulder stretches, up dog/down dog, roll out legs from ankle to hip  

    CONTINUE READING
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