THU22OCT2020

Happy Birthday Edith! WOD Mobility Lower Body Banded Stretch Pigeon Stretch Armbar Stretch Runner's Stretch Primer 2 Sets 10 Cat/Cows 10e/side Glute Bridge SA KB Press 10e/side Kneeling KB Chops Strength 4 sets: 6 Good…

WED21OCT2020

WOD Mobility Foam Roll (T-Spine, Lats, Glutes, Quads) Primer 2 Sets 10s e/side SA Bird Dog Planks 10e/side KB Press + Windmill 5e/leg KB SL DL Strength Deadlifts: 50/4, 60/4, 70/4, 80/2, 85/2, 90/2 Conditioning 3 Rounds for…

TUE20OCT2020

Happy Birthday Kristy VR! WOD Mobility LXB Hamstring Roll LXB T-Spine/Traps Lower Back/Hip Box Stretch Primer 2 Sets 5 Dive Bomber Pushups 5e/leg Box Blast Off 5e/arm Single Arm Ring Row 100m Jog Strength 4 Sets: 15-20 Weighted…

MON19OCT2020

WOD Mobility Banded Upper/Lower Stretch Primer 2 Sets 3 Inchworms 5 BB Goodmorning/Squats 10 BB Rows 10 Hollow/Arch Swings Strength Power Clean: Build to Heavy Single 3-3-3-2-2-1-1 Conditioning AMRAP in 8 Minutes: 3 Power…

SAT17OCT2020

WOD Mobility/Primer PVC Warm-Up PVC Game Conditioning For Time, In teams of two with 1 person working at a time: 100 Hang Power Clean (95/65) 2x200M Medball Run (20/14) 75 Push Press (95/65) 2x200M Medball Run (20/14) 50 Pull-Ups 2x200M…

FRI16OCT2020

Happy Birthday Colin! WOD Mobility Pigeon Stretch Frog Stretch Low Dragon Stretch Deep Squat Hold Primer 2 Sets 15s e/leg Copenhagen Plank 6e/side KB Shoulder Press + Windmill 8e/side KB Crossbody RDL Strength Back Squat:…