WOD Mobility Banded Rig Stretches Banded Hamstring/Hip Stretch Primer 2 Rounds 10 Banded Passthroughs + OHS 6 BB Jumping Squats 20s e/side Single Arm Planks Strength High-Hang Snatch: 8 sets of 1 at 70-90% Conditioning 4 Rounds for time: 200M Run 100M KB Farmers Carry
WOD Mobility Banded Rig Stretches Banded Hamstring/Hip Stretch Primer 2 Rounds 10 Banded Passthroughs + OHS 6 BB Jumping Squats 20s e/side Single Arm Planks Strength High-Hang Snatch: 8 sets of 1 at 70-90% Conditioning 4 Rounds for time: 200M Run 100M KB Farmers Carry
WOD Mobility BB Quad Smash Frog Stretch Squat Hold Primer 2 Rounds 10e/side KB Windmills 5e/side SA KB Thrusters 10 Vertical Toe Touches https://bit.ly/3e2At35 Strength Back Squat: build to 75% and complete 5 sets 2 at 35×2 tempo Conditioning AMRAP in 12 Minutes 6 Shoulder to Overhead (135/95) 9 Burpees Over Bar 12 Toes to […]
Happy Birthday Chad G! WOD Mobility T-Spine Box Stretch Box Hip Stretch Cat Cow Primer 2 Rounds 10 Glute Bridges 10e/side SL Toe Touches 6 BB Goodmornings + Press Strength Deadlift: 6 sets to work up to 5RM T&G Conditioning AMRAP in 8 Minutes: 1-2-3-4-5-etc. of: Thrusters (95/65) Box Jumps (24/20)
WOD Mobility Pigeon Stretch Hamstring Stretch Forearm Stretch Primer 2 Rounds 10 Hamstring Marches 10 Alt Scorpion Twists 8 Diver Bomber Pushups 200m Jog (last rounds) Conditioning In teams of two, AMRAP in 20 minutes: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30 Burpees 20 Pull-Ups 100 Sprint Meter Relay One person working at time, […]
WOD Mobility Double Pigeon Samson Stretch Child’s Pose Primer 2 Rounds 5e/side Hip Airplanes 5e/side Skater Squats 5 Scarecrows Strength 5 Sets: Front Rack Bulgarian Split Squats: 5 e/leg Pendlay Row: 6 reps Conditioning 10 min AMRAP of: 1 Deadlift (115/75) 1 Hang Power Clean 1 Front Squat 1 Push Jerk **5 burpees any time […]
