WED08JULY2020

WOD Mobility Banded Rig Stretches Banded Hamstring/Hip Stretch Primer 2 Rounds 10 Banded Passthroughs + OHS 6 BB Jumping Squats 20s e/side Single Arm Planks Strength High-Hang Snatch: 8 sets of 1 at 70-90% Conditioning 4 Rounds for time: 200M…

WED08JULY2020

WOD Mobility Banded Rig Stretches Banded Hamstring/Hip Stretch Primer 2 Rounds 10 Banded Passthroughs + OHS 6 BB Jumping Squats 20s e/side Single Arm Planks Strength High-Hang Snatch: 8 sets of 1 at 70-90% Conditioning 4 Rounds for time: 200M…

TUE07JULY2020

WOD Mobility BB Quad Smash Frog Stretch Squat Hold Primer 2 Rounds 10e/side KB Windmills 5e/side SA KB Thrusters 10 Vertical Toe Touches https://bit.ly/3e2At35 Strength Back Squat: build to 75% and complete 5 sets 2 at 35x2 tempo Conditioning AMRAP…

MON06JULY2020

Happy Birthday Chad G! WOD Mobility T-Spine Box Stretch Box Hip Stretch Cat Cow Primer 2 Rounds 10 Glute Bridges 10e/side SL Toe Touches 6 BB Goodmornings + Press Strength Deadlift: 6 sets to work up to 5RM T&G Conditioning AMRAP in…

SAT04JULY2020

WOD Mobility Pigeon Stretch Hamstring Stretch Forearm Stretch Primer 2 Rounds 10 Hamstring Marches 10 Alt Scorpion Twists 8 Diver Bomber Pushups 200m Jog (last rounds) Conditioning In teams of two, AMRAP in 20 minutes: 50 Wallballs (20/14) 40…

FRI03JULY2020

WOD Mobility Double Pigeon Samson Stretch Child's Pose Primer 2 Rounds 5e/side Hip Airplanes 5e/side Skater Squats 5 Scarecrows Strength 5 Sets: Front Rack Bulgarian Split Squats: 5 e/leg Pendlay Row: 6 reps Conditioning 10 min AMRAP of: 1…