SAT09JAN2021

WOD Mobility PVC Pipe Warmup Primer Game: Dodgeball Conditioning In teams of two, alternate stations to complete as many rounds and reps as possible in 24 minutes of: 8 Ground to Overhead (115/75) 8 Pull-Ups 100M Sprint Rx+ =…

FRI08JAN2021

WOD Mobility Low Dragon Stretch Spiderman w/ Twist Deep Squat Hold Primer 20 Glute Bridges 10 Strict Press 10 Push Press 10 Front Squats Strength Front Squat 5 sets of 5 @ 75% Conditioning 4 Rounds for time: 10 Alt DB Snatch…

THU07JAN2021

WOD Mobility Hamstring Smash Couch Stretch Child's Pose Primer 2 Sets 10 Penguin Claps 10 V-Ups 10 SL Poor Man's Leg Curl Strength/Skill 4 Sets Max UB Double Unders Max UB Hanging L-Sit Hold Hanging L-Sit: https://youtu.be/WHi1bvZLwlw Conditioning For…

WED06JAN2020

WOD Mobility Foam Roll (T-Spine, Lats, Glutes/Hips) Frog Stretch Thread the Needle (T-Spine) Thread the Needle: https://bit.ly/3pQv05N Primer 2 Sets 10 Alt Quadruped Shoulder Taps 15s Handstand Holds (assisted) 8e/side KB Windmills Shoulder…

TUE05JAN2020

WOD Mobility BB Smash (Traps, Triceps, Forearm) Cossack Squats Banded Passthroughs Primer 2 Sets 10 Banded Pullaparts 5 Inchworms 5 Dive Bombers 15s Hollow + Superman Hold (each) Strength 4 working sets: 10 DB Press - AHAP 10…

MON04JAN2020

WOD Mobility Spiderman w/ Twists Arm Bar Stretch 90/90 Stretch Primer 2 Sets 10 Cat Cows 12 Alt Skater Squats 5 BB Aipa Rows Strength 5 Sets: Back Squats: Build to 5RM Strict Pullups: Max UB Strict Pullups Conditioning AMRAP…