Thursday-210617

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210617 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -400m Run -30 Bar Muscleups -400m Run Mobility: -2 min foam roll lats/t-spine -2 min foam roll calves

Wednesday-210616

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210616 Warmup: 500m row, then- movement prep with Coach Wod: -1. 10 min to establish heavy 2 Deadlift -2. 5 Rounds for time- 5 Deadlifts (275/185), 10 Burpees Mobility: -2 min standing hamstring stretch -2 min foam roll glutes

Tuesday-210615

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210615 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -2 Back Squats, climbing -Max Distance Triple Jump with 2 sec pause in final catch -Max Strict HSPU (minimum 5 each set) Mobility: -2 min couch stretch -2 min foam roll…

Monday-210614

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210614 Warmup: 500m Row Wod: Teams of 2- 25 min Amrap -1,000/800m Row -200 Double Unders -50 T2B Mobility: -2 min foam roll calves -2 min modified pigeon pose

Saturday-210612

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210612 Warmup: 500m row, then- movement prep with Coach Wod: Rowing Helen-3 Rounds for time -500m Row -21 KBS (53/35) -12 Pullups Mobility: -2 min foam roll lats/t-spine -2 min modified pigeon pose

Friday-210611

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210611 Warmup: 2 min airbike, then- movement prep with Coach Wod: 7 min Amrap- -7 Burpees -7 Front Squats (95/65) Mobility: -2 min couch stretch -2 min foam roll quads

Thursday-210610

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210610 Warmup: 500m row, then- movement prep with Coach Wod: -1. Push Jerk- 5x3 climbing, rest 2 min -2. 3 sets- 100m Sandbag Carry (140/100), 20 Step lateral band walk each side, 20 sec adductor hold each side Mobility: -2 min foam roll lats/t-spine -2 min standing hamstring…

Wednesday-210609

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210609 Warmup: 2 min airbike, then- movement prep with Coach Wod: Tabata- :20 work/:10 rest x 8 sets -Airbike -T2B -Split Jumps -Ring Rows Mobility: -2 min foam roll glutes -2 min modified pigeon pose

Tuesday-210608

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210608 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -1200m Run -75 Foot Handstand Walk -800m Run -50 Foot Handstand Walk -400m Run -25 Foot Handstand Walk Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Monday-210607

Today’s Signup: https://www.signupgenius.com/go/9040b4aadad23a2fe3-monday210607 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -1 Snatch+2 Overhead Squats, climbing -3 High Box Jumps, climbing -Max Top of Chin-up Hold Mobility: -2 min foam roll lats/t-spine -2 min foam roll quads
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