Friday-210326

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210326 Warmup: 2 min airbike, then- movement prep with Coach Wod: Open Wod 21.3 & 21.4 21.3- For Time -15 Front Squats (95/65) -30 T2B -15 Thrusters -Rest 1 min -15 Front Squats -30 C2B Pullups -15 Thrusters -Rest 1 min -15 Front Squats -30 Bar Muscleups -15…

Thursday-210325

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210325 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2 min x 5 sets: 4 Floor Press, climbing -2. 3 sets: 1 Turkish Getup+100 Foot Overhead Carry each side- heaviest possible unbroken ,20 Step Lateral Band Walk Each Side Mobility: -2 min foam roll lats/t-spine…

Wednesday-210324

Today’s Sginup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210324 Warmup: 500m row, then- movement prep with Coach Wod: 3 x 500m Row Sprint, rest 3 min between sets Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Tuesday-210323

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210323 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time- -400m Run, then: -3 Rounds: 15 HSPU, 15 T2B, then: -400m Run Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll quads

Monday-210322

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210322 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -4 Thrusters (yes- from the ground), climbing -3 Lateral Bar Hops+1 Broad Jump -Max Unbroken Strict Chin-ups (minimum 5) Mobility: -2 min foam roll lats/t-spine -2 min couch stretch

Saturday-210320

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210320 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for total reps -1 min Max Wallballs (20/14) -1 min Rest -1 min Max Bar Muscleups -1 min Rest Mobility: -2 min couch stretch -2 min foam roll quads

Friday-210319

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210319 Warmup: 500m row, then- movement prep with Coach Wod: Open Wod 21.2 For Time10 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump Overs20 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump Overs30 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump Overs40 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump Overs50 Dumbbell…

Thursday-210318

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210318 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 90 sec x 7 sets- 1 Snatch, climbing -2. 3 sets- 12 Weighted A-T-Y’s, 30 sec side plank leg raise hold each side, Rest 2 minutes Mobility: -2 min foam roll lats/t-spine -2 min foam roll…

Wednesday-210317

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210317 Warmup: 2 min airbike, then- movement prep with Coach Wod: Happy St. Patrick’s Day!!! For Time- -100 Burpees and 1 Pint of Room Temperature Guinness*Note- the Guinness is optional and you are welcome to bring it or your own beverage of choice. We encourage everyone to also…

Tuesday-210316

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210316 Warmup: 2 min airbike, then- movement prep with Coach Wod: 15 min Amrap- -50 Double Unders -40 1-arm DB Thrusters (50/35) -30 T2B Mobility: -2 min couch stretch -2 min foam roll quads