FRI07AUG2020

WOD Mobility Pec Smash Trap Smash Primer/Midline 4 sets: 8 Supinated Bent Over Rows 2 Wall Walks 20 sec Hollow Hold 20 sec Superman Hold Conditioning 6 Rounds for Time: 250M Row 10 Single Arm DB Push Press (50/35) 10 Single…

THU06AUG2020

WOD Mobility PVC Front Rack Mobility 1 Min Squat Hold 15 Swimmer Stretches Strength Clean: Build up to 80-85% and complete 2-3 sets of 2 working on technique and speed Conditioning AMRAP in 10 Minutes: 5 Power Clean (135/95) 10…

WED05AUG2020

Happy Birthday, McKee & Kartheek! WOD Mobility Elevated Child Pose T-Spine Mobility on Foam Roller Quad Stretch Primer 20 Walking Lunges 20 Hollow Arch Kips 20 Flutter Kicks 200M Run Strength 4 sets: Shoulder Press: 5 reps,…

TUE04AUG2020

WOD Mobility Calf Smash Quad Smash Squat (Dragon) Stretch Primer 2 Sets of: 10 e/s Banded Sided Steps 10 Banded Squats (band above knee) 10 Side Plank Taps Strength Back Squat: 65/4, 75/3, 80-85/2, 75/6x2sets Rest 2 min between…

MON03AUG2020

WOD Mobility PVC Front Rack Stretch Standing Pigeon Child Pose Primer 400M Jog 12 PVC Goodmornings into Jump 10 BB Front Squats 5 Inchworms Strength Power Clean: Build to Heavy Set of 4, Not T&G Conditioning 3 Rounds for…

SAT01AUG2020

WOD Mobility Butterfly Stretch Tripod w/ OH Reach Cossack Squats Primer 2 Sets 10 Alt Rev Lunge w/ Reach 10e/side KB Row 5e/side SA KB Clean + Squat + Press Conditioning In teams of two, alternating complete rounds for AMRAP in 20 Minutes: 5…