THU15OCT2020

WOD Mobility Lower Body Foam Roll Psoas Smash Kneeling Stretch Primer 10 Downdog + Cobra 3e/leg 3-Way Lunge 10 Max Effort Row Pulls 100m Jog Conditioning 1 Mile Run for Time rest exactly 5 minutes 2K Row for Time

WED14OCT2020

WOD Mobility Banded Upper/Lower Stretch Primer 10 Cat/Cows 10 Alt Spiderman w/ Twist 10 BB Bent Over Rows 10 BB Strict Press 10cal Bike Strength Shoulder Press: 5-5-3-2-1 up to heavy single Strict Pullups: 4-5 sets of 5-8 reps…

TUE13OCT2020

Happy Birthday Erric B! WOD Mobility LXB Hamstring Smash Box Pigeon Stretch Box Child's Pose Primer 2 Sets 10 Alt Downdog + Scorpion Twists 6 Scarecrows 5 BB Goodmorning + Squat 5 BB Push Press Strength Hang Clean plus Jerk:…

MON12OCT2020

WOD Mobility Foam Roll (Glutes, Midback/T-Spine, Quads, Calves) Primer 2 Sets 15s e/side Side Planks 10 Glute Bridges 10 Alt Jumping Lunges/Rev Lunges 6 BB Goodmornings Strength Deadlift: 65/5, 70/5, 75/5, 80/5, 85/5 Conditioning 3…

SAT10OCT2020

WOD Mobility/Primer 5 Inchworms 5e/leg Reverse Lunge w/ Reach 5e/side Tripod w/ Reach 10 KB DL (53/35) 10 KB Goblet Squats 10cal Rower Conditioning TEAMS of TWO for Time: *CHOICE: The team chooses which person will do each of the…

FRI09OCT2020

WOD Mobility LXB Hamstring Smash BB Trap Smash Ragdoll Stretch Primer 2 Sets 5e/leg Box Blast Off 6e/arm DB Windmill 5e/side SA DB Thruster Strength 3-4 sets: 10 Front Rack Walking Lunges (HBP) 10 e/s DB Row @30X1 Conditioning For…