THU02JULY2020
WOD
Mobility
Banded Rig Stretches
Banded Hamstring Stretch
Primer
2 Rounds
6 Swimmer's Stretch
10 Banded OHS
10 BB Bent-Over Rows
Strength
Shoulder Press: 4 sets of 6
Conditioning
21-15-9 for time:
V-Ups
OHS (65/45)
Double Unders
WED01JULY2020
WOD
Mobility
Ragdoll Stretch
Box Hamstring Stretch
Arm Bar Stretch
Primer
2 Rounds
12 Supinated Banded Pullaparts
6e/side Box Blast Off
10 Vertical Toe Touches
Conditioning
AMRAP in 6 minutes of:
12/9 Cal Row
9 Thrusters (95/65)
Rest 3 minutes
AMRAP…
TUE30JUN2020
Happy Birthday
Mark L!
WOD
Mobility
Squat Lunge Stretch
90/90 Stretch
Forearm/Wrist Stretch
Primer
2 Rounds
8 BB Goodmorning + Press
10 Alt Cossack Squats
20s e/side Side Planks
Strength
Squats: 4 sets of 2 Front Squats + 3 Back Squats @80%…
MON29JUN2020
Happy Birthday
Coach Travis!
WOD
Mobility
LX Hamstring Smash
Box T-Spine Stretch
Kneeling Stretch
Primer
2 Rounds
10 Poor Man's Leg Curl
5 Aipa Rows
10 Alt Down Dog + Scorpion
Strength
5 Sets:
5 Deadlift, Build to heavy set
M-2 Strict Handstand…
SAT27JUN2020
WOD
Mobility
Reverse Table Top
Low Dragon Stretch
Butterfly Stretch
Primer
2 Rounds
10 Victory Raises
10 DB Reverse Flies
5e/side Hip Airplanes
Conditioning
In teams of two, alternating complete rounds for AMRAP 18 Minutes
4 Man Makers (50/35)
Run…
FRI26JUN2020
WOD
Mobility
T-Spine Box Stretch
BB Front Rack Stretch
Box Hip Stretch
Primer
2 Rounds
6 SL Box Squat
10 Pendlay Rows
3 Hollow Arch Rolls*
*Hollow + Arch = 1
Strength
Bench Press: 50/5, 60/4, 70/3, 75/3, 80/3
Conditioning
For Time:
20 Burpee…
