Saturday-200808

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200808 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 x 800m Run, rest 3 min between efforts Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Friday-200807

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200807 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Elizabeth”- 21/15/9 Reps for time -Cleans (135/95) -Ring Dips Mobility: -2 min couch stretch -2 min foam roll quads

Thursday-200806

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200806 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 5 sets: 1 Bench Press, climbing -2. 3 sets: 8 Partner Hamstring Curls, 20 DB Rear Delt Flys, rest 2-3 min Mobility: -2 min lacrosse ball pecs -2 min foam roll t-spine

Wednesday-200805

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200805 Warmup: 2 min airbike, then- movement prep with Coach Wod: 7 min Amrap -1 Box Jump (24/20), 1 T2B -2 Box Jumps, 2 T2B -3 Box Jumps, 3 T2B -etc... Mobility: -Accumulate 2 min in the bottom of a squat-2 min lacrosse ball plantar fascia

Tuesday-200804

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200804 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -10 Strict Pullups -50 Double Unders -500m Row Mobility: -2 min foam roll calves -2 min foam roll t-spine

Monday-200803

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200803 Warmup: 500m row, then- movement prep with Coach Wod: -Part 1: Every 90 sec x 7 sets: 1 Deadlift, climbing -Part 2- 3 sets: 1 Shoulder Press, 100 Foot DB Walking Lunge- heaviest possible, rest 3 min Mobility: -2 min foam roll hamstrings -2 min modified pigeon…

Saturday-200801

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200801 Warmup: 2 min Airbike, then- movement prep with Coach Wod: 12 min Amrap- -3 Calorie Airbike, 3 Strict HSPU -6 Calorie Airbike, 6 Strict HSPU -9 Calorie Airbike, 9 Strict HSPU -etc... Mobility: -2 min couch stretch -2 min foam roll quads

Friday-200731

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200731 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Happy Birthday Coach Ashley” -100 Foot Sandbag Carry (180/140) -9 Bar Muscleups -100 Foot Sandbag Carry -7 Bar Muscleups -100 Foot Sandbag Carry -5 Bar Muscleups Mobility: -2 min foam roll t-spine -2 min foam roll glutes

Thursday-200730

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200730 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets -Snatch Pull+Snatch, climbing -3 Lateral Hop Over Bar+Broad Jump with single leg catch and 2 sec pause -60 sec weighted plank, heaviest possible Mobility: -2 min foam roll t-spine -2 min modified…

Wednesday-200729

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200729 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -800m Run -15 Strict Chinups -20 Alternating Single Arm KB Stepups (70 to 24”, 53 to 20”) *25 min cap. Mobility: -2 min foam roll calves -2 min foam roll lats
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