FRI22NOV2019

WOD Primer 2 Rounds 10ea/side Half Kneeling BU KB Press https://bit.ly/2O84YLu 10 Straight Arm Banded Pulldowns 6 Squat Plate Press Out (3sec hold at bottom) Strength Push Press: Find 1RM Conditioning AMRAP in 4 Minutes: 4 Squat Clean Thruster (185/125) 8 Toes to Bar...

THU21NOV2019

WOD Mobility LX T-Spine Psoas Smash Banded Hamstring stretch Primer 2 Rounds 5 Alternating Tripod OH Reach 5 Alternating Downward Dog w/ Reach https://bit.ly/2QyVJpf 8ea/side KB Windmills Strength Alternating Tabata (8 rounds of 20 sec on 10 sec off): Plank Situps...

WED20NOV2019

WOD Primer 2 Rounds 10 Banded Wall Slides* https://bit.ly/2XxQx6C 10 Scap Pullups 25ft KB Duck Walks https://bit.ly/2QB6yqO *Braced core, neutral spine, band around wrists Strength 5 Sets: 50ft Sled Drag 8-12 Strict Toes to Ring Conditioning “Jackie” For...

TUE19NOV2019

WOD Primer 2 Rounds 10 Wall Angels 25ft Banded Quadruped Bear Crawls* 8ea/side KB SL DL *Resistance band around wrists/keep torso and hips level Strength Shoulder Press: Build to 3RM, then complete 3 singles at same weight. Conditioning 5 Rounds for Time: 12 Deadlifts...

MON18NOV2019

WOD Primer 2 Rounds 10 Alt Squat Thoracic Rotation https://bit.ly/2Xm6uwB 10 Alt Plank Shoulder Taps 6 BB Aipa Rows Strength Back Squats: warmup, then 5 set of 4 w/ 60 sec rest between sets *if you completed all 3 sets last week move up 5-10% Conditioning AMRAP in 14...

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