FRI19JUN2020

WOD Mobility Banded Stretch* *On rig and hamstring Primer 2 Rounds 30 Single Unders 5 BTN Push Press 3+3 OHS + Snatch Balances Finish Primer with 5-10 minutes of snatch technique work Conditioning AMRAP in 10 Minutes: 30 Double Unders 15…

THU18JUN2020

Happy Birthday Shutts! WOD Mobility LX Hamstring Smash Elevated Pigeon Stretch Arm Bar Stretch Primer 2 Rounds 20s Superman Hold 6e/side Box Blast Off 100m Jog Conditioning For Time: 2K Row or 5K Bike or 1M Run 40 Pushups 40 Alt Stepups (50/35*…

WED17JUN2020

WOD Mobility BB Quad Smash Low Dragon Stretch Double Pigeon Primer 2 Rounds 5e/side Hip Airplanes 8 Aipa Rows 15s Single Arm Planks Strength Back Squat: 5 sets of 3 @ 70% @33X3 Tempo (3sec down, 3sec pause at bottom, explode up, 3sec rest…

TUE16JUN2020

WOD Mobility T-Spine Box Stretch Box Hip Stretch Reverse Table Top Stretch Primer 2 Rounds 10 Poor Man's Leg Curl 8e/side KB Windmill 15s Side Planks Strength 4 sets: 6 e/leg Single Leg RDL 6 e/leg Kneeling KB Halos* 10 e/side KB Russian Twists *Circle…

MON15JUN2020

WOD Mobility 30s Alt Downdog + Scorpion 30s Alt 9090 Hip Stretch 30s BB FR Stretch Primer 2 Rounds 10 Banded Shoulder Dislocators 15 Supinated Pullaparts 10 KB Goblet Squat Curls* *stay in bottom of squat Strength 4 sets: 6 Shoulder Press…

SAT13JUN2020

WOD Mobility Squat-Lunge Stretch Kneeling Stretch Primer 2 Sets 10 Swimmer's Stretch 10 Dive Bomber Pushups 10 Goblet Squat Press Out Strength 4 sets: 8 Heavy DB Pushpress 5 e/arm Alt Bent Over Row Conditioning 14 min AMRAP, in teams of 2,…