SAT03APR2021

WOD Mobility Box Stretch: Ragdoll, Child's Pose, Hamstring, Pigeon Primer 30sec Pull-Up Dead Hang 10 Banded Passthroughs 5e/dir Banded Around the World 10 Supinated Pullaparts 10 Scap Pull-Ups Strength Pull-Up: Max Effort pull-ups…

FRI02APR2021

WOD Mobility Foam Roll: Legs/Hips Pigeon Stretch Frog Stretch Spiderman w/ Twist Primer 2 Sets 15sec e/side Copenhagen Planks 5e/leg Box Blast Off 5 BB Paused Jump Squats Strength Back Squat/Front Squat: Build up to a heavy,…

THU01APR2021

WOD Mobility Foam Roll: Pec Stretch, T-Spine, Lats, Quads, Calves Banded Stretch (Upper/Lower) Kneeling Stretch Spiderman w/ Twist Tripod w/ Overhead Reach Dive Bomber Pushups Strength 4 Sets: 10 DB Miracle Gro 10 Ab Wheel Rollouts 10…

WED31MAR2021

WOD Mobility BB Smash: Traps, Tricep, Forearm Dynamic Warm-Up Strength 4 Sets 10sec Hold + ME Inverted Rows 20sec Weighted Planks Conditioning For Time (24min Time Cap): 2000m Bike Complete 4 Rounds of: 50 Double Unders 20…

TUE30MAR2021

WOD Mobility LXB Smash: Pec, Trap, Hips/Upper Glutes Pigeon Stretch Armbar Stretch Primer 2 Sets 8e/side KB Windmill Press 10e/arm Single Arm KB Row 15s e/leg Weighted Skater Squat Hold Strength Snatch Push Press + OHS: Build…

MON29MAR2021

WOD Mobility Foam Roll: T-Spine, Lats, Legs PVC Pipe Warm-Up Primer 3 Inchworms 10 Alternating Cossack Squats 5 Aipa Rows 10 Scap Pull-ups Strength Warm up to 60% of Deadlift, then EMOM for 6 Minutes: 4 Deadlifts 3 Strict Pull-ups* *Pull-ups…