WOD Primer 2 Rounds 20S Dbl KB FR Hold (in squat) 10 Banded Glute Bridges https://bit.ly/2QlVLQW 6e/side SL Skater Squats Conditioning “Jan Benchmark” Re-Test 4 Rounds For Time: 12 Front Rack Lunges (95/65) 24 Abmat Situps 12 Box Jumps (24/20)
WOD Primer 2 Rounds 6 Empty BB FS w/ Hip Circle (31X1) 6e/dir Stir the Pot 6 Box Jumps Strength Front Squat: Find 1RM Conditioning “Mamba” AMRAP in 8 minutes: 8 Hang Power Cleans 13 Burpee Over Bar 24 Double Under
WOD Primer 2 Rounds 8 Scarecrows https://bit.ly/2ToJBst 10 Curl to Press 10 Alt Hamstring Bridged March Strength Push Press: Build to heavy set 5, then 3 sets of 2-3 reps at same weight Conditioning 4 Rounds For Time: 8 Strict Pullups | Bar MU 15 Pushups | HSPU 22 Situps | C2OH SU 25/15 300M […]
Happy Birthday Big John! WOD Primer 2 Round 6 Explosive Glute Bridge https://youtu.be/OxLU_MLXuNs 8e/side Quadruped KB Rows https://bit.ly/2vghHVj 6e/side SL Toe Touches Strength Deadlift: Build to Heavy but Perfect Single (no misses) Conditioning In teams of 2, AMRAP in 18 minutes. 30 Cal Bike 30 C2B Pullups 30 Devil Press (35/25)
WOD Primer 2 Rounds 6 Dive Bomber Pushups 20s DBall Squat hold + 3 Dball Jump Squats 20 Penguin Claps https://bit.ly/2NUfsxj Strength Front Squat: Warmup up to 80% and complete 3-4 sets of 2 @ 80% Conditioning AMRAP in 20 minutes: 8 Hang Power Cleans (115/80) 8 Shoulder to Overhead (115/80) 30 Double Unders 30 […]
Happy Birthday David Vasquez! WOD Mobility LX T-Spine Lat Foam Roll Quad Foam Roll Primer 2 Rounds 10 Banded Wall Slides w/ Foam Roller https://bit.ly/30JSzBW 6e/side Single Arm RR 10 Alt Jumping Lunges Conditioning “Jackie” For Time: 1000M Row 50 Thrusters (45/35) 30 Pullups
