Saturday-210306

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210306 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap- -12 Alternating DB Lunges (50’s/35’s) -3 Bar Muscleups Mobility: -2 min foam roll glutes -2 min couch stretch

Friday-210305

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210305 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 90 sec x 6 sets: 1 Snatch+2 OHS with 3 sec pause at bottom of rep 1, climbing -2. 3 sets: 60 sec Each exercise -Weighted Snow Angels -Evil Wheels -Banded Bicep Curls Mobility: -2…

Thursday-210304

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210304 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Death by 10 meters” -complete 1 10 meter sprint during minute 1, 2 10 meter sprints during minute 2, 3 during minute 3, etc until you fail to complete the designated amount of sprints in the corresponding…

Wednesday-210303

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210303 Warmup: 500m row, then- movement prep with Coach Wod: Open Wod 13.4- 7 min Amrap -3 Clean and Jerks (135/95) -3 T2B -6 Clean and Jerks -6 T2B -9/9, 12/12, etc... Mobility: -2 min standing hamstring stretch -2 min barbell hamstring smash

Tuesday-210302

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210302 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -2 Back Squats with 3 sec pause at bottom of first rep, climbing -2 High Box Jumps, climbing -Max Unbroken Strict HSPU (minimum 5) Mobility: -2 min couch stretch -2 min…

Monday-210301

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210301 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds for time -500m Row -50 Double Unders -15 C2B Pullups Mobility: -2 min foam roll lats/t-spine -2 min foam roll calves

Saturday-210227

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210227 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 90 sec x 7 sets- 1 Snatch, climbing -2. “Isabelle”- 30 Snatches for time (135/95) Mobility: -2 min couch stretch -2 min standing hamstring stretch

Friday-210226

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210226 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -400m Run -12 Burpee Ring Muscleups *Note- in case of inclement weather, other options will be available in lieu of running. Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball plantar fascia

Thursday-210225

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210224 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets: 4 Alternating Back Rack Lunges, climbing -2. 3 Sets: 6 Partner Hamstring Curls, 60 sec Weighted Plank Hold- heaviest possible, rest 2 min. Mobility: -2 min foam roll glutes -2…

Wednesday-210224

Today’s Signup: https://www.signupgenius.com/go/9040b4aadad23a2fe3-wednesday210224 Warmup: 30 cal row, then- movement prep with Coach Wod: 2 min on/2 min off x 5 Rounds -20/15 cal Row -Max Distance Handstand Walk in remaining time Mobility: -2 min standing hamstring stretch -2 min barbell hamstring smash
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