FRI18SEP2020

Happy Birthday Katy M! WOD Mobility Banded Stretches (Upper/Lower) Primer 2 Sets 10 Swimmer's Stretch 10 Dive Bomber Pushups 10 KB Goodmornings 10 Alt Side Lunges (weighted if poss) Conditioning AMRAP in 6 min: 5 Power Cleans…

THU17SEP2020

WOD Mobility 5e/side Spiderman w/ Twist 20s Child's Pose (e/side) 10 90/90 Hip Stretch Primer 2 Sets 5e/leg 3-Way Lunge (Fwd/Lat/Rev) 12 V-Ups 10 Banded Hip Circle Squats https://youtu.be/DOnJYysJxnw?t=12 https://bit.ly/3hCcARX https://youtu.be/YzgIyAcAjXk?t=9 Strength Back…

WED16SEP2020

WOD Mobility PVC Pipe Stretches OH Medball Stretch* *https://youtu.be/JncKTOxxJ8g?t=6 Primer 2 Rounds 12 Medball Hamstring Curls* 10 BB Bent Over Rows 10 BB Strict Press 5 BB Squat Jumps 5 BB OHS *https://bit.ly/32tH6cb Strength Hang…

TUE15SEP2020

WOD Mobility Foam Roller: T-Spine, Lats, Tricep, Glutes Primer 12 Spiderman w/ Twist 15 Glute Bridges 20s Ring Row Iso Hold 5 Plyo Pushups Strength 4-5 sets Bench Press: build to heavy set of 5 Strict Pullups: Warm-up to and…

MON14SEP2020

Happy Birthday Seth! WOD Mobility BB Quad Smash Pigeon Stretch Frog Stretch Primer 2 Sets 5e/side Plate Skater Squats 10 Plate Ground-to-Overhead 15s e/side Single Arm Planks Strength Front Squat: 75/3, 80/2, 85/1, 80/3, 85/2,…

SAT12SEP2020

WOD Mobility PVC Warmup: Passthrough FR Stretch OH Stretch Goodmornings OH Squats Primer 2 Rounds (30s per movement): Inchworms Thread the Needle Alt Spiderman w/ Twist Prone Banded Pullaparts Alt Jumping Lunges Conditioning In…