Saturday-201017

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201017 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -30/20 cal Airbike -15 Thrusters (135/95) -20/15 cal Airbike -12 Thrusters -10/10 cal Airbike -9 Thrusters Mobility: -2 min couch stretch -2 min foam roll quads

Friday-201016

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday201016 Warmup: 2 min airbike, then- movement Prep with Coach Wod: 20 min Amrap- -400m Run -Max Unbroken T2B (minimum 7) Mobility: -2 min foam roll hamstrings -2 min foam roll lats

Thursday-201015

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201015 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -1 Snatch, climbing -1 Box Jump, climbing -1RM weighted strict chin-up Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball plantar fascia

Wednesday-201014

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201014 Warmup: 500m row, then- movement prep with Coach Wod: 4 sets- 3 min on, 3 min off -500m Row -Max Double Unders in remaining time Mobility: -2 min modified pigeon pose -2 min foam roll calves

Tuesday-201013

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201013 Warmup: 2 min airbike, then- movement prep with Coach Wod: “G. I. Jane”- 100 Burpee Pullups for time Mobility: -2 min foam roll lats/t-spine -2 min t-spine stretch

Monday-201012

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201012 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 5 sets- 1 Back Squat, climbing -2. Every 2 min x 5 sets- 1 Bench Press, climbing Mobility: -2 min couch stretch -2 min foam roll quads

Saturday-201010

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201010 Warmup: 500m Row, then- movement prep with Coach Wod: For Time -1,000m Row -30 C2B Pullups -1,000m Row -30 HSPU -1,000m Row Mobility: -2 min foam roll t-spine -2 min modified pigeon pose

Friday-201009

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday201009 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -2 Shoulder Press, climbing -10 Alternating D-Ball Stepups (heaviest possible, 20”) -4 Box Jump Overs (same height as Stepups) Mobility: -2 min foam roll t-spine -2 min foam roll calves

Thursday-201008

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201008 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4 x 400m Run, rest 3 min between sets Mobility: -2 min lacrosse ball plantar fascia -2 min couch stretch

Wednesday-201007

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201007 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap- -7 T2B -14 Pushups -21 Double Unders Mobility: -2 min foam roll calves -2 min lacrosse ball pecs