WOD Mobility LXB Pec/Trap Roll PVC Pipe Warmup Primer 5 Inchworms 10 Alt Scorpion Twists 10 Alt Cossack Squats 10 Alt Tripod w/ Reach 200m Jog Conditioning “Hotshots 19” 6 Rounds for Time of: 30 Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400m Run
WOD Mobility Banded Stretches (Upper/Lower) Cobra Stretch Kneeling Stretch Primer 2 Sets 10 Swimmer’s Stretch 10 Alt Bottoms-Up KB Reverse Lunge 10e/side KB Windmills Strength 5 sets: 7 Good Mornings (same or more than last weeks sets of 6) 3 Shoulder Press (building) Conditioning In teams of two, partners will alternate full rounds to complete […]
Happy Birthday Daniel! WOD Mobility Hamstring Smash Couch Stretch Pigeon Stretch Primer 2 Sets 15s e/side Copenhagen Plank Holds 10 Poor Man’s Leg Curl 5e/leg Skater Squats Strength Back Squat: 50/5, 70/3, 80/1, 90/1, 95-101/1, 101+/1 Conditioning 1000M Row for Time
WOD Mobility Foam Roll (T-Spine, Lats, Triceps, Glutes, Quads) Primer 10 Banded Passthroughs 15 Banded Supinated Pullaparts 6e/side HK Banded Pallof Press + OH Press 8e/leg SL Toe Touch Strength Push Jerk: 15 min to work up to a heavy triple Conditioning “Helen” 3 Rounds for Time: 400M Run 21 Kettlebell Swings (53/35) 12 Pullups
Happy Birthday Mel! WOD Mobility LXB Traps/Hips/Foot Child’s Pose Pigeon Stretch Primer 15s e/arm Single Arm Planks 5e/leg Hip Air Planes 5e/leg Fwd+Bwd Lunge Strength Front Squat: Build to 90% for 1 set of 2 Conditioning 6 Rounds for Time: 4 Squat Cleans (135/95) 12 HR Pushup 20 Double Unders
WOD Mobility Cobra Stretch Frog Stretch Downdog + Spiderman Twists Primer 2 Sets 8e/leg SL BB Row 10 BB High Pulls 5 Strict Pullups Conditioning In teams of 2, one partner working at a time, 3 Rounds for Time: 50 Air Squats 40 Deadlifts (185/125) 30 Pullups 1000M Row
