FRI17JAN2020

WOD Primer 2 Rounds 10 Lu Raises 6 Plyo/Explosive Pushups 6ea/side SL Toe Touches Strength 5 sets: Bench Press: sets of 5 building Renegade Row: 5 reps e/side, Heavy but perfect Conditioning 4 Rounds for Time: 12 Deadlifts (50%) 8 C2B Pullups…

THU16JAN2020

WOD Mobility Psoas Smash Pec Smash Couch Stretch Primer 2 Rounds 10 Swimmer's Stretch 6ea/side KB Windmills 10 Banded Hollow Lat PD https://bit.ly/2FVc5ly Strength 3 Sets: 8 e/arm Single Arm DB Press 5-8 Strict Toes to Rings or Knees to Chest 8…

WED15JAN2020

WOD Primer 2 Rounds 8 Banded Monster Walks e/dir 10 Alt Scorpion Twists 15e/side Pallof Press Holds Strength Back Squats: warmup then, 2 sets of 2 at 95% Conditioning AMRAP in 16 minutes: 8 Front Squat (115/75) 15 HR Pushups 200M Run

TUE14JAN2020

WOD Primer 2 Rounds 10 Banded PVC Straight-Arm Pulldown https://bit.ly/2uJjaDj 3 Hollow/Arch Hold 3sec in e/position 10 alternating Bird Dog Plank https://bit.ly/2TicsOO Strength 4-5 Sets: 50ft Backpedal Sled Drag 6 Depth Jump to Explode https://youtu.be/R8I-LUaYpPw 8…

MON13JAN2020

WOD Primer 2 Rounds 10 Poor Man's Leg Curl 8 Scarecrows https://bit.ly/2ToJBst 3 e/leg 3-Way Lunge (Fwd/Bwd/Curtsy) Strength Back Squats: Build to 80% for 4 sets of 2 *deload day, stick to 80% of current max Conditioning For Time: 50 Wallballs…

SAT11JAN2020

Nutrition Challenge Kickoff Meeting at 10:45AM WOD Primer 2 Rounds 15s e/side Side Plank w/ Abduction https://bit.ly/37VVdqJ 10 Medball Leg Curls 5 Box Jumps Strength Power Clean + Hang Clean: Build to Heavy Single Conditioning In teams…