MON12JUL2021

WOD Mobility LXB Smash: Hips/Glutes, Adductor, Foot* Child’s Pose Frog Stretch *Sanitize after use Primer 2 Sets 5e/leg Hip Airplanes 5 BB Paused Squats + 5 BB Squat Jumps 100m Jog Strength Back Squat: 60/10, 66/8, 70/6, 76/4 Front Squat: 50/5, 60/5, 70/5*2...

SAT10JUL2021

WOD Mobility Dynamic Warm-Up Game (Optional): Dodgeball Primer 2 Sets 12 Banded Supinated Pullaparts 8 Dive Bomber Push-Ups 10 DB Curl to Press Strength Bench Press: Build to a 5RM, then 3×5 @ 90% of 5RM Conditioning For Time: 400m Partner Run … then 6...

FRI08JUL2021

WOD Mobility LXB Smash: Hamstrings Box Child’s Pose Kneeling Stretch Primer 1 Minute Row 2 Sets 20sec Copenhagen Planks (e/side) 10 Poor Man’s Leg Curl 5 Box Blast Off (e/side) 5 Strict Chin-Ups Strength Deadlift: 50/6, 60/5, 70/3, 78/2, 85/2 91/1, 95/1,...

THU08JUL2021

WOD Primer Dynamic Warm-Up 2 Sets 10/8cal Bike 10 e/arm KB Windmills 20sec e/arm Single Arm Planks (Prone) Conditioning EMOM for 20 Minutes (5 Rounds): Set 1: 15/12cal Bike Set 2: 20 Candle Stick Toe Touch Set 3: 40sec DBall Bearhug Hold (80/50) Set 4: Rest 1 Minute...

WED07JUL2021

WOD Mobility/Primer PVC Pipe Warm-up Clean Warm-up/Progression Strength Power Clean: Find a heavy, but perfect, 1RM Clean: Find a heavy, but perfect, 1RM Conditioning 3 Rounds for Time: 200m Run 12 Alternating FR Lunges (35/25) | (50/35) 10 Dbl DB Hang...

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