FRI15MAY2020

Happy Birthday Patrick! WOD Coaching Video: https://youtu.be/C0Mnw5ADJ7w Primer 3 Rounds 5 Thread the Needle 10 Alt Rev Lunge w/ Reach 10 Z-Press 30ft Prisoner Duck Walk Conditioning For Time (30 min cap): 100 Thrusters (95/65) EMOM starting…

THU14MAY2020

WOD Coaching Video: https://youtu.be/zJaZespVvnk Mobility 60s Hamstring Wall Stretch 30s/ea Calf Stretch 30s/ea Couch Stretch Primer 2 Rounds 10 Side Plank Taps 10 Superman Extensions 10 Alt 9090 Stretch 10 Alt Scorpion Twists Conditioning 40s…

WED13MAY2020

WOD Coaching Video: https://youtu.be/lwHK71OU8JI Primer 30s Doorway Pec Stretch 30s Pigeon Stretch *each side Then... 2 Rounds: 10 KB Goodmornings 10 Alt Spiderman w/ Reach 10 Wall Angels 6e/side Windmills Strength 4 Sets: 6 T&G Deadlift,…

TUE12MAY2020

Happy Birthday John T! WOD Coaching Video: https://youtu.be/7eSLiW8xWNI Primer 30sec e/side Armbar Stretch 60sec Squat Hold Then 2 Rounds: 10ea I-Y-T 10 Light Arnold Presses 10 e/leg Stepup Pumps Strength 4 sets: 6 e/arm Renegade Reverse…

MON11MAY2020

WOD Coaching Video: https://youtu.be/d1hC6ndhT9o Primer 30s Butterfly Pose 30s e/side Seated Spinal Twist then 2 Rounds: 10 Alternating Side Lunges 8 e/side Single Leg Glute Ext. 20 Penguin Claps Strength Pause Front Squats: 5 sets of 5, building -OR- Single…

SAT09MAY2020

WOD Coaching Video: https://youtu.be/kgV8wwTxp5U Primer 2 Rounds 30s Runners Stretch 30s Hamstring March 30s Alt Tripod w/ Reach 30s High Knees/Butt Kicks Conditioning For Time: 400m Run 40 Double Unders 40 Mountain Climbers 200m Run 40 Situps 40…