SAT25JAN2020

Happy Birthday Big John! WOD Primer 2 Round 6 Explosive Glute Bridge https://youtu.be/OxLU_MLXuNs 8e/side Quadruped KB Rows https://bit.ly/2vghHVj 6e/side SL Toe Touches Strength Deadlift: Build to Heavy but Perfect Single (no misses) Conditioning In…

FRI24JAN2020

WOD Primer 2 Rounds 6 Dive Bomber Pushups 20s DBall Squat hold + 3 Dball Jump Squats 20 Penguin Claps https://bit.ly/2NUfsxj Strength Front Squat: Warmup up to 80% and complete 3-4 sets of 2 @ 80% Conditioning AMRAP in 20 minutes: 8 Hang Power…

THU23JAN2020

Happy Birthday David Vasquez! WOD Mobility LX T-Spine Lat Foam Roll Quad Foam Roll Primer 2 Rounds 10 Banded Wall Slides w/ Foam Roller https://bit.ly/30JSzBW 6e/side Single Arm RR 10 Alt Jumping Lunges Conditioning "Jackie" For Time: 1000M…

WED22JAN2020

WOD Primer 2 Rounds 6 BB Tall Cleans 10 Superman Extensions 20s HS Hold (wall assisted) Strength Squat Clean: Build to Heavy Double Conditioning 3 Rounds for Time: 32 Kettlebell Swings (53/35) 24 Situps 16 OH Walking Lunges* (53/35) *single…

TUE21JAN2020

Happy Birthday, Cara Walker! WOD Primer 2 Rounds 15s e/side Side Plank 10 Alt KB Shoulder Press (in squat) 100m Sprint Strength Back Squat: Build to Heavy weight for 2 sets of 1. Max next week, today should be just less than maximum Conditioning 5…

MON20JAN2020

Happy Birthday Ali Ors! WOD Primer 2 Rounds 20s Chin-up Hold 6-8 Rower Pike-ups 6 KB Squat Jumps Strength Press: Build to heavy set 5, then 3 sets of 2-3 reps at same weight Conditioning 21-15-9 for Time: Cleans (135/95) Toes to Bar