FRI06MAR2020

Happy Birthday Tim & Lance! WOD Primer 2 Rounds 8e/leg SL KB DL 10e/side Quadruped Bird Dog Row https://bit.ly/2IoBLrO 20s Med Ball Thoracic Opener https://bit.ly/2IncTRj Strength - All Front Squat: 50/5, 60/5, 70/5, 75-80/5x3sets Conditioning…

THU05MAR2020

WOD Mobility Banded Hamstring Stretch 1min e/side Couch Stretch 1min Bar Hangs* *Accumulate 1min hang on bar - passive Primer 2 Rounds 8 Alternating Down-dog Scorpion Stretch 5e/side Cossack Squats 50m High Knee / 50m Butt Kicks* *To 100m…

WED04MAR2020

WOD Primer 2 Rounds 10e/side SL Hip Thruster 10 Miracle Gro 3 Hollow Arch Holds (5s ea/pos)* *Done on the floor Fitness & Longevity Strength 5 sets: 5-7 Strict Pullups* 10 DB Lateral Raises 10 Ab Wheels *weighted as able, modify with band…

TUE03MAR2020

WOD Primer 2 Rounds 10 Banded Wall Slide Foam Roller https://bit.ly/36w3eCj 5 Dball Slams 5 Dball Jump Squats Fitness Strength 4-5 sets 6 Seated DB Press AHAP 10 Bent Over DB Fly, heavy and controlled Conditioning 5 Rounds for Time (15 min…

MON02MAR2020

WOD Primer 2 Rounds 8 Scap Pullups 10 Banded PVC Deadlift https://bit.ly/2vmhfWa 6e/side BU KB Press (in lunge)* *hold active lunge position during press, knee off the ground Fitness Strength Deadlift: Build to Heavy triple, Not…

SAT29FEB2020

WOD Primer 2 Rounds 8 Squat Press (plate) 10 Banded Hollow Pulldown https://bit.ly/399A7pU 6 Scarecrows Strength Squat Clean: Build to heavy but perfect single Conditioning In teams of 2, 4 Rounds for Time, one person working at a time: 20…