WOD Mobility/Primer 10 Banded Passthroughs 15 Banded Pullaparts 5 Inchworms 10 Alt Scorpion Twists 12 Alt Tripod w/ Reach Strength 4 Sets: 5 Bench Press @ 70-75% 8 Pendlay Rows Conditioning In teams of 4, with only one teammate allowed per station, AMRAP in 30 min Station 1 – 300 Meter Row Station 2 – […]
WOD Mobility LXB Pec/Adductor Smash Armbar Stretch 90/90 Stretch Primer 2 Sets 5 Dive Bomber Pushups 10e/side Thread the Needle (Side Plank) 5 Aipa Rows Strength Push Jerk: 5-6 sets building to a heavy double Conditioning AMRAP in 7 min: 40m Single Arm DB OH Walking Lunge (50/35)* 12 Pullups *Switch arms at 20m
WOD Mobility Foam Roll (T-Spine, Lats, Glutes/Hip Flexor) Double Pigeon Samson Stretch Primer 2 Sets 10 DB Victory Raises 10 DB Reverse Fly 10e/leg Staggered Stance DB RDL SS RDL: https://youtu.be/vIGnQ7Mhp-U Strength 5 sets: 5 Seated DB Press 10 Ab Wheels 5 e/side Pallof Presses Conditioning 5 Rounds for Time: 14 Russian KBS (70/53) 14 […]
WOD Mobility LXB Hamstring/Forearm Smash Ragdoll Stretch Box Pigeon Stretch Primer 2 Sets 12 Poor Man’s Leg Curls 5e/leg Box Blast Offs 10 Alt Quadruped Shoulder Taps Quad Shoulder Taps: https://youtu.be/RUjjKrORHpI Strength Deadlift: 60/4, 70/4, 80/4, 85/4 Conditioning 4 Rounds for Time: 500M Row 200M Run 15 Box Jumps (24/20)
WOD Mobility Low Dragon Stretch Armbar Stretch Thread the Needle Primer 10 Dive Bomber Pushups 15 Goblet Squats 10e/side KB Windmill Press 15e/side Single Arm KB Row Strength Clean and Jerk: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 95/1 Conditioning 3 Rounds for Time: 20 Goblet Squats (53/35) 20 Kettlebell Swings (53/35) 20 Sing/Arm KB […]
WOD Mobility Banded Upper Body Stretch Pigeon Stretch Frog Stretch Primer 300m Row 10 Goodmorning Squats 10 OHS 10 Drop Snatches Strength Snatch: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1 Conditioning Whole Life Challenge Benchmark 12min AMRAP: 1000m Row 30 Pushup 40 Lunges 50 Situps 60 Squats Max Effort Burpees
