Friday-210924

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210924 Warmup: 500m row, then- movement prep with Coach Wod: “Lynne”- 5 Rounds for total reps of -Max Body Weight Bench Press -Max Unbroken Pullups -Rest 3 min Mobility: -2 min lacrosse ball pecs -2 min door frame pec stretch

Thursday-210923

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210923 Warmup: 500m row, then- movement prep with Coach Wod: 7 min Amrap- -3 Snatches (135/95), 3 Burpees over Barbell -6 Snatches, 6 Burpees over Barbell -9 Snatches, 9 Bureees over Barbell -etc… Mobility: -2 min posture reset -2 min foam roll lats/t-spine

Wednesday-210922

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210922 Wod: “Pick Your Poison”- 25 min max -Airbike calories -OR- -Row Meters -OR- -Run Laps Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll quads

Tuesday-210921

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210921 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -3 Front Squats (3 sec pause at bottom of rep 1), climbing -3 High Box Jumps, climbing -Max Strict HSPU (minimum 5) Mobility: -2 min couch stretch -2 min foam roll…

Monday-210920

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210919 Warmup: 500m Row, then-movement prep with Coach Wod: 3 Rounds for time -7 Bar Muscleups -7 Deadlifts (315/205) -49 Double Unders Mobility: -2 min standing hamstring stretch -2 min foam roll calves

Friday-210917

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210917 Warmup: 2 min airbike, then- movement prep with Coach Wod: Max Rounds in 30 minutes- -20 Pullups -30 Pushups -40 Medball to Toes (20/14) -50 Squats *Rest 3 min Mobility: -2 min couch stretch -2 min foam roll quads

Thursday-210916

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210916 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 3 min x 5 sets: 3 Split Jerks, climbing -2. 3 sets: 5 1-arm shoulder press each side, 30 Unbroken Russian Swings, rest 2 min Mobility: -2 min foam roll t-spine/lats -2 min modified pigeon pose

Wednesday-210915

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210915 Warmup: 2 min airbike, then- movement prep with Coach Wod: 9 min Amrap- -8 Alternating Stepups (50’s to 24”/35’s to 20”) -7 T2B Mobility: -2 min standing hamstring stretch -2 min barbell hamstring smash

Tuesday-210914

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210914 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds for time -500m Row -400m Run *30 min cap. Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia
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