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…