FRI17JULY2020

WOD Mobility Squat Lunge Stretch Forearm/Wrist Stretch Child's Pose Primer 2 Rounds 6 BB Goodmorning + Squat 10 Pendlay Row (Light) 10 Rower Pulls (max effort) Strength Push Press: Build to Heavy set of 3 Conditioning AMRAP in 12 Minutes: 20/16…

THU08JULY2020

WOD Mobility Banded Hamstring Stretch Couch Stretch KB Ankle Stretch https://bit.ly/391bPPF Primer/Strength 3 sets: 6 e/side Weighted Step-ups 20" 2 e/side Med to Heavy Turkish Get Up 8 Weighted Goodmornings Conditioning "Intro WOD" For Time: Run…

WED15JULY2020

Happy Birthday Unni! WOD Mobility Double Pigeon Frog Stretch Squat Stretch* *Hold bottom position of squat Primer 5e/side Hip Air Planes 20s Glute Bridge Hold 12 DB Reverse Flies Strength Back Squat: 50/4, 60/4, 70/3, 80/2, 90/1 , 90+/1 no…

TUE14JULY2020

WOD Mobility LX Hamstring Smash Box Hip Stretch Box T-Spine Stretch Primer 2 Rounds 12 Alt Scorpion Twists 5 Aipa Rows 6 BB Squat Jumps Conditioning AMRAP in 4 Minutes: Run 600 Meters Max Shoulder to OH (115/80) Rest exactly 2 minutes, and…

MON13JULY2020

WOD Mobility LX Trap/T-Spine LX Chest Standing Pigeon Primer 2 Rounds 10e/side Side Plank Taps 5 I-Y-T's 15s e/side Skater Squat Holds* *1/3 Squat Strength Deadlift: Build up to same weight as last week and complete 3 sets of 4, not T&G Conditioning 3…

SAT11JULY2020

WOD Mobility Armbar Stretch Down Dog + Cobra Double Pigeon Primer 2 Round 10e/side SL Toe Touches 10 Alt OH Tripod Reaches 6 Hollow Arch Rolls (H + A = 1) Conditioning In teams of two, complete 2 Rounds for Reps: 60 sec each of Kettlebell…