FRI13MAR2020

Happy Birthday Elizabeth G! WOD Primer 2 Rounds 8e/side Box Blast Off 10 Straight Arm PVC PD 10 Alternating Scorpion Twists Strength - All Power Clean: Build to Heavy Single Conditioning - Fitness AMRAP in 12 Minutes: 10 Power Snatches (135/95) 15…

THU12MAR2020

Happy Birthday Jeffrey! WOD Mobility BB Trap Rollout LX Shoulder LX Hamstring Primer 2 Rounds 6-8 Hanging Medball Hamstring Curls https://bit.ly/2IDKcjp 10 Wall Angels 10e/side Thread the needle https://bit.ly/2IyiwwN Conditioning "Tabata…

WED11MAR2020

WOD Primer 2 Rounds 10 Tall Kneeling Alternating KB Press https://bit.ly/2vLErgL 6-8e/side KB Windmills 5e/side Half Turkish Get-Ups Strength - Fitness Overhead Squat: Build to heavy set of 3 Strength - Longevity Front Squat: Build to Heavy…

TUE10MAR2020

WOD Primer 2 Rounds 20s e/side Scorpion Twist 2 Wall Walks (5s Pause at top) 5 Tempo Goblet Squats (30X1) Strength - Fitness & Longevity 5 Sets: 4 Shoulder Press 10 Supine Ring Rows Conditioning - Fitness 3 Rounds for Time: 15 Hang Power…

MON09MAR2020

WOD Primer 2 Rounds 6e/side 90/90 BU KB Reverse Lunge 10 Kneeling Banded Hip Hinge 12-15 Supinated Band Pullaparts Strength - Fitness & Longevity 4 Sets: 8 RDL, heavy but perfect 30 sec Plank, weighted if able Conditioning - Fitness AMRAP…

SAT07MAR2020

WOD Primer 2 Rounds 100ft Dbl KB Carry (1 OH/1 FR)* 6-8e/side Single Arm RR 5 Paused BB OH/FR Squat (3sec) *Switch OH arm at 50ft Strength - Fitness Push Press: Build to 1RM Strength - Longevity Push Press w/ 3 sec hold overhead: Build to…