FRI21FEB2020

WOD Primer 2 Rounds 10 Poor Man's Leg Curl 15s e/side Single Arm Planks 10e/side Half Kneeling OH Pallof Press https://bit.ly/38KH54x Strength 4-5 Sets: 6 Banded Deadlift: med band + 65% 8-10 Box Jumps *Advanced: Single Leg Jumps, 5 e/leg Conditioning "Karen" For…

THU20FEB2020

WOD Mobility Calf Foam Roll Pec Foam Roll Stretch https://bit.ly/2v0f7mv Banded Lat Stretch Primer 2 Rounds 5 DBall Bearhug Squat Jumps 10e/side Banded Single Arm Rows 8 Scap Pullups Strength 15 min Technique Work on Power Clean (80% or less) Conditioning AMRAP…

WED19FEB2020

WOD Primer 3 Rounds 20s e/side Adductor Bridge Holds https://bit.ly/2QsQtmq 10 Penguin Claps 6 Heavy Russian KB Swings Conditioning "Triple One" For time: 1000M Row 100 Double Unders 1 Mile Run **in event of rain, sub 4000M Bike or 100 Burpees…

TUE18FEB2020

Happy Birthday Joey D! WOD Primer 2 Rounds 12 Banded Prone Pull-Aparts 5e/side Bench Bird-dog https://bit.ly/2YpeZ9d 6e/side 90/90 BU KB Reverse Lunge Strength 4-5 sets: 5 BB Shoulder Press 8 e/arm Single DB Bench Row 8 V-Ups Conditioning AMRAP…

MON17FEB2019

WOD Primer 2 Rounds 6 e/d Banded Monster Sidesteps 8 PVC Front Rack SOTS Press 6 e/d Single Leg 45 degree Jump https://youtu.be/Wzy1m6yy0gU Strength Back Squat w/ 3 sec Pause: Build to Heavy Set of 3, then an additional set of 3…

SAT15FEB2020

WOD Primer 2 Rounds 10 Miracle Gro 10 Banded PVC Lat PD 6-8 BB Z-Presses Strength 5 Sets: 6 DB Bench Press 6-10 Chinups Conditioning In teams of 2, alternating complete rounds for AMRAP in 14 minutes: 6 Squat Clean + Jerks (185/115) 6…