FRI26JUN2020

WOD Mobility T-Spine Box Stretch BB Front Rack Stretch Box Hip Stretch Primer 2 Rounds 6 SL Box Squat 10 Pendlay Rows 3 Hollow Arch Rolls* *Hollow + Arch = 1 Strength Bench Press: 50/5, 60/4, 70/3, 75/3, 80/3 Conditioning For Time: 20 Burpee…

THU25JUN2020

WOD Mobility BB Trap Smash Frog Stretch Double Pigeon Primer 2 Rounds 6e/side Half Turkish Getup 10e/side SL KB DL 20s Superman Hold Conditioning Four 3 Minute Rounds for Total Reps: 40/30 Cal Row Then in the remaining time… AMRAP of: 20…

WED24JUN2020

WOD Mobility Banded Rig Stretch Banded Hamstring Stretch Pigeon Stretch Primer 2 Rounds 10 Alt Scorpion Twists 10 Alt Tripod w/ Reach 10 Banded Pass Through Conditioning "Nancy" 5 Rounds for time of: 400m Run 15 Overhead Squats (95/65)

TUE23JUN2020

Happy Birthday Coach Chris! WOD Mobility BB Quad Smash BB Calf Smash Samson Stretch Primer 2 Rounds 15s Side Plank e/side 10 Glute Bridges 8e/side Skater Squats Strength Front Squat: Build to a Heavy Single Conditioning AMRAP in 9 Minutes: 10…

MON22JUN2020

Happy Birthday Grant! WOD Mobility Banded Rig Stretch Low Dragon Stretch Kneeling Stretch Primer 2 Rounds 10 KB Squat Press Out* 8e/side KB Crossbody RDL 6e/side KB Press *stay in bottom of squat Strength Clean: Find Heavy Single Conditioning For…

SAT20JUN2020

WOD Mobility Child's Pose Cobra Stretch Squat Hold Primer 2 Rounds 6 Scarecrows 8 BB Sumo High Pulls 10 DB Z-Press Strength Power Clean + Split Jerk: 15 minutes to build up and/or work on technique Conditioning In teams of three, 4 Rounds…