FRI11SEP2020

WOD Mobility LXB Pec/Traps Standing Pigeon Calf Stretch Cossack Squats Primer 10e/leg Hip Airplanes 10e/arm KB Press + Windmill 300m Jog https://rb.gy/n28197 https://rb.gy/yqbfyt Strength Back Squat 65/5, 75/3, 85/1, 90/1x2sets Conditioning For…

THU10SEP2020

Happy Birthday Jeffery S.! WOD Mobility Banded Stretches (Upper/Lower) Primer 2 Sets 12 Alt BU KB Reverse Lunge* 15sec/ea Hollow + Superman Hold 15s KB Iso Reverse Fly *https://www.youtube.com/watch?v=LbDIbsitkQc You may sub…

WED09SEP2020

Happy Birthday Ben & Michael B! WOD Mobility Foam Roll (T-Spine, Lats, Tricep) Primer 10 Alt 90/90 Hip Stretch 10 Scorpion Twists 20 Bent Over Hinge Press* 200m Row 10 BB Thrusters Strength Clean and Jerk: Build to Heavy…

TUE08SEP2020

Happy Birthday Austin! WOD Mobility LXB Hamstring Box Pigeon Stretch Box Child's Pose Primer 2 Sets 10 Poor Man's Leg Curl 5 Box Jumps 5 Plyo Pushups 10s Pullup Hold Conditioning Five rounds for reps of: 1 Min Burpee Pull-Ups* 1…

MON07SEP2020

Happy Birthday Katie H! WOD Mobility (30s e/Movement) Downdog + Cobra Spiderman w/ Twist Reverse Lunge + Reach Cossack Squats Primer 10 Strict Press 10 Push Press 10 Bent Over Rows 10 Front Squats 200m Jog Conditioning Teams…

SAT05SEP2020

Happy Birthday Ricardo! WOD Mobility PVC Pipe Warmup Primer 3 Sets 10 BB Jump Squats 5e/side BB Javelin Press 10 Alt Plank Shoulder Tap Conditioning In Teams of 2, alternating complete rounds, 4 rounds each for time: 6 Power Snatch (115/75) 10…