BLOG & WODS
FRI21JUN2019
WOD Primer 2 Rounds: 6-8 SL KB DL 20s Plate Loaded Weighted Planks 5 Explosive Med ball Press https://bit.ly/2L16TAf Strength Back Squat: 50/6,...
THUR20JUN2019
WOD MOBILITY BB Trap Smash DB Weighted Pec Stretch https://bit.ly/2MNW2Mu Glute/Hip Foam Roll **Hold bottom position of Pec stretch. Lay on...
WED19JUN2019
WOD Primer 3 Rounds: 8 DBall Slams 6 Box Jumps 5 ea Single Arm Push Press w/ 3s ecentric (load mid-heavy) Strength - AFTER METCON** 4 sets: 6-8...
TUE18JUN2019
WOD Primer 2 Rounds: 10 Banded Facepull + Y-Press 10 Poor Man's Leg Curl https://bit.ly/2wWh5C0 8 KB Waiter's Press https://bit.ly/2XVASgy Strength...
MON17JUN2019
WOD Primer 2 Rounds: 10 Straight Arm Band Pulldown w/ 1sec pause https://bit.ly/2DZeQk1 20s Side plank holds 5 ea DB Stepups Strength Deadlift:...
SAT15JUN2019
WOD Primer 3 Sets: 8ea/side KB Windmills 10ea/side KB Chops 5ea/side Alt Jumping Lunges Conditioning Teams of 3, For Time (30 Minute Cap): 3 Rounds:...
FRI14JUN2019
WOD Primer 2 Sets: 50ft ea/side Offset Farmer's Carry 5ea/side Cossack Squats 12-15 Double Banded Facepulls https://bit.ly/2WNz78Y Strength 4 Sets:...
THU13JUN2019
WOD Mobility BB Quad Smash BB Forearm Smash https://bit.ly/2WURZlB Lat Foam Roll https://bit.ly/2KasMO2 Primer 3 Sets: 3ea/side Turkish Get-Ups...