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row'S ARCHIVE

  • Sat.5.1.21

    By CoachBo | In WOD | on May 1, 2021

    Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  15 jumping squats, 500m row – easy pace WOD:  For time 21 Pullups, 9 Wall Balls, 500m Row 15 Pullups, 15 Wall Balls, 500m Row 9 Pullups, 21 Wall Balls, 500m Row Cooldown:  Roll out shoulders, calf and hip stretches

    CONTINUE READING
  • Wed.3.24.21

    By CoachBo | In WOD | on March 24, 2021

    Warmup:  ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run Strength: Bench Press 10 x 1-2 @ 85% Rest :60-:90 WOD: 10, 9, 8…3, 2, 1 Around the Worlds GHD Sit-ups or Atomic Sit ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

    CONTINUE READING
  • Mon.3.1.21

    By CoachBo | In WOD | on March 1, 2021

    Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 3 @ 80% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

    CONTINUE READING
  • Mon.2.8.21

    By CoachBo | In WOD | on February 8, 2021

    Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 hang power cleans, 10 front squats with PVC Strength: Front Squat Warmup to 75% Work: 10 x 5 WOD: 3 Rounds 1000m row/800m run 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

    CONTINUE READING
  • Sat.1.16.21

    By CoachBo | In WOD | on January 15, 2021

    Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 DB Gainers Cooldown:  banded shoulder and hip stretches, roll out

    CONTINUE READING
  • Wed.1.6.21

    By CoachBo | In WOD | on January 5, 2021

    Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows Find a new 1 RM.  Warmup to 65%, then 1,1,1,1,1 WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 2:00 row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.

    CONTINUE READING
  • Mon.1.4.21

    By CoachBo | In WOD | on January 4, 2021

    Warmup: ROM drills, dynamic stretches, 15 air squats, 400m run Strength: Back Squat Warmup to 65% Find 1 Rep Max 1/1/1/1/1 WOD: 60 double unders 250M row/200m run 40 double unders 250M row/200m run 20 double unders 250M row/200m run (Modify with 4x singles) Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.12.20.20

    By CoachBo | In WOD | on December 19, 2020

    Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

    CONTINUE READING
  • Sun.11.29.20

    By CoachBo | In WOD | on November 28, 2020

    Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: 3 Rounds for time: 10 Atomic sit ups 20 KB Swings 30 Hollow Rocks 40 Arm Haulers 400m run/500m row Cooldown: Ab circuit, Roll out and stretch

    CONTINUE READING
  • Sun.10.4.20

    By CoachBo | In WOD | on October 4, 2020

    Warmup:  ROM, dynamic stretches, arm circles, 10 inchworm, 250m row WOD: 4 rounds 500m Row 40 Arm Haulers 30 Walking lunges 20 dips 10 GHD Sit ups Cooldown: roll and stretch

    CONTINUE READING
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