TUE06JUL2021

WOD Mobility LXB: Pecs, Front/Side Delt, Traps Armbar Stretch Pigeon Stretch Spiderman w/ Twist Primer 2 Sets 20 Alt Quadruped Shoulder Taps 8 Dive Bomber Push-ups 5 Strict Chin-ups + 10sec Chin-up Hold Strength Push Press: Build to a heavy but perfect 1RM Strict...

MON05JUL2021

WOD Mobility Foam Roll: Glutes, Hip Flexor, Quads, Adductor Dynamic Warm-Up Primer 2 Sets 12/10cal Bike 10 DBall Jump Squats (bearhug) 20sec Side Plank w/ Leg Lift Hold Strength Back Squat: 50/6, 60/6, 70/3, 80/2, 90/1, 95/1, 100/1 Re-testing our 1RM. Only aim above...

SAT03JUL2021

WOD Happy Independence Day! Primer Dynamic Warm-Up Game (optional): Dodgeball Conditioning For Time, in Teams of Two, one partner working at a time: Buy-In: 1776m Partner Bike 3 Rounds of: 17 Deadlifts (135/85) | (185/125) 76 Double Unders Rest 2 Minutes, then…...

FRI02JUL2021

WOD Mobility Foam Roll: T-Spine, Lats, Hip Flexor, Quads/Adductor Alt 90/90 Stretch Scorpion Twists Tripod w/ OH Reach Primer 15/12cal Row 2 Sets 5e/side Hip Airplanes 8 Aipa Rows 5 Paused BB Thrusters Strength Push Press: 40/8, 50/6, 60/4, 65/4*3 Pause at lockout...

THU01JUL2021

WOD Mobility 3-5 min of LXB T-Spine/Traps (on the floor) 3-5 min of Hip Flexor 3-5 min of Psoas Smash (2) https://www.athletico.com/wp-content/uploads/2013/02/hip-flexor.jpg Strength 4 Sets 5 Hollow to Arch Roll ( H + A = 1) 5e/side Half Turkish Get-Ups* 12e/arm...

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