SAT26SEP2020

Happy Birthday Zach! WOD Primer 5 Inchworms 15s Single Arm Plank 3e/leg 3-Way Lunge Then... 5 Minute Pizza Game Conditioning In Teams of 2, 10 Minute Max Calorie Row Then... AMRAP in 15 minutes: 10 DBall Cleans (80/50) 20…

FRI25SEP2020

Happy Birthday Dr. Laura! WOD Mobility Kneeling Stretch 5e/side Squat Lunge Stretch 5e/side Tripod w/ Reach Primer 2 Sets 15 Dbl KB/DB Deadlift 10 Tall Kneeling Press 10 Alt Renegade Rows Strength Power Clean + Front Squat…

THU24SEP2020

WOD Mobility Scorpion Twists Pigeon Stretch Cat Cows Primer 10 Banded Passthroughs 15 Supinated Pullaparts 10 Downdog/Cobra 200m Run Strength 4-5 sets 6 Bench Press 4ea Single Arm Ring Rows Conditioning 3 Rounds For Time: 200M…

WED23SEP2020

WOD Mobility Foam Roll: T-Spine, Lats, Triceps, Quads Primer 2 Sets 10 Banded Victory Raises 10 DB Reverse Flies 10e/leg SL DB DL https://rb.gy/optffe https://youtu.be/ttvfGg9d76c?t=50 https://youtu.be/an8gWipT47Q?t=9 Strength Push…

TUE22SEP2020

Happy Birthday Gayla! WOD Mobility Banded Upper Body Stretch Standing Pigeon Cossack Squats Primer 2 Rounds (5 reps of ea movement): Bent Over Rows Front Squats Strict Press FR Lunges Strength 4-5 Sets Alternating Front…

SAT19SEP2020

Happy Birthday Patti! WOD Mobility Kneeling Stretch Double Pigeon Tripod w/ Reach Primer 3 Sets 5 e/side SL Box Squat 5 e/side SA DB Bent-Over Row 10 DB Plank Pullthrough https://youtu.be/uJ4eA2wUXdw?t=29 https://youtu.be/hbx34pmMp68?t=8 https://youtu.be/aFrXv1bdioY?t=5 Conditioning In…