BLOG & WODS
SAT24AUG2019
WOD Primer 3 Rounds 15sec ea/side Single Arm Ring Row hold 3 Wall Walks 12 Death March https://bit.ly/2KTyR0x Conditioning 3 Rounds for Time: 200m...
FRI23AUG2019
WOD Reminder: Landon Winery Social 7PM Primer 2 Rounds 20s Bench T-Spine Mobilization https://bit.ly/2TTc8o4 8 Heavy DBall Squats 12-15 Banded...
THUR22AUG2019
WOD Mobility BB Trap Smash IT Band Smash 2 min Box Shoulder Stretch Primer 2 sets: 5 e/l Single Leg Step Ups 15 Band Pull-a-parts 5 e/s Dead Bugs...
WED21AUG2019
Primer 3 Rounds 100ft KB Farmer Carry (1-arm OH)* 6 Box Jumps 10 Lateral Banded Monster Walks *Switch OH arm at 50ft Conditioning "Bear Complex" 5...
TUE20AUG2019
WOD Primer 2 Rounds 10 Victory Raises https://youtu.be/SV5VV9HK2iQ 5 Aipa Rows https://bit.ly/2SUiGCs 5ea/leg 3-way Reverse Lunge...
MON19AUG2019
WOD Primer 2 Rounds 6ea/side KB Windmills 10 Heavy KB Swings 20s Weighted Planks Strength Deadlift: 6 sets of 1, every 90 sec @3-5% more than last...
SAT17AUG2019
WOD Primer 2 sets 6 e/leg Hip Opener Roundabout http://bit.ly/2TFmEz7 8 Wall Snow Angles 5 ea Side Plank Reach Unders https://youtu.be/-ruAdV34H54...
FRI16AUG2019
WOD Primer 2 sets: 8 Medball Hamstring Curl 6 Swimmers Stretch 6 e/leg single leg jumps onto box or plate Strength 4 sets: 15 Weights GHD Hip Ext 30...