SAT09JAN2021
WOD
Mobility
PVC Pipe Warmup
Primer
Game: Dodgeball
Conditioning
In teams of two, alternate stations to complete as many rounds and reps as possible in 24 minutes of:
8 Ground to Overhead (115/75)
8 Pull-Ups
100M Sprint
Rx+ =…
FRI08JAN2021
WOD
Mobility
Low Dragon Stretch
Spiderman w/ Twist
Deep Squat Hold
Primer
20 Glute Bridges
10 Strict Press
10 Push Press
10 Front Squats
Strength
Front Squat 5 sets of 5 @ 75%
Conditioning
4 Rounds for time:
10 Alt DB Snatch…
THU07JAN2021
WOD
Mobility
Hamstring Smash
Couch Stretch
Child's Pose
Primer
2 Sets
10 Penguin Claps
10 V-Ups
10 SL Poor Man's Leg Curl
Strength/Skill
4 Sets
Max UB Double Unders
Max UB Hanging L-Sit Hold
Hanging L-Sit: https://youtu.be/WHi1bvZLwlw
Conditioning
For…
WED06JAN2020
WOD
Mobility
Foam Roll (T-Spine, Lats, Glutes/Hips)
Frog Stretch
Thread the Needle (T-Spine)
Thread the Needle: https://bit.ly/3pQv05N
Primer
2 Sets
10 Alt Quadruped Shoulder Taps
15s Handstand Holds (assisted)
8e/side KB Windmills
Shoulder…
TUE05JAN2020
WOD
Mobility
BB Smash (Traps, Triceps, Forearm)
Cossack Squats
Banded Passthroughs
Primer
2 Sets
10 Banded Pullaparts
5 Inchworms
5 Dive Bombers
15s Hollow + Superman Hold (each)
Strength
4 working sets:
10 DB Press - AHAP
10…
MON04JAN2020
WOD
Mobility
Spiderman w/ Twists
Arm Bar Stretch
90/90 Stretch
Primer
2 Sets
10 Cat Cows
12 Alt Skater Squats
5 BB Aipa Rows
Strength
5 Sets:
Back Squats: Build to 5RM
Strict Pullups: Max UB Strict Pullups
Conditioning
AMRAP…
