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Warm-up: 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's WOD: For time 100 Double-unders 40 ...
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Today is a Rest Day!  Here is Your Mobility ...
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Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 WOD: For time Run 700 meters ...
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Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets WOD: Start new set every 5 min 15 Calorie row ...
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Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets WOD: For Time, With ...
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Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets WOD: For Time 70' Walking lunge holding 55/30# Dumbbells ...
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Today is a Rest Day!  Here is Your Mobility ...
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Warm-up: Run 200 Meters, no gear 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets WOD: For Time ...
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Warm-up: 200 Meter run 10/10 Plank alternating arm/leg lifts 10 PVC pass throughs x 3 Sets Conditioning: With a partner, ...
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Warm-up: 5:00 Of related tissue work, then 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: Snatch: Every ...
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