March 18, 2020

Home WOD Wednesday March 18th 2020
A.) Mobility
:60 second couch stretch
:60 second pigeon stretch
:60 second pry squat

B.) Warm up
2 minute jog in place or outside
4 rounds
5 air squats
5 burpees
10 mountain climbers

C.) 7 rounds for time
7 burpee...

March 17, 2020

HOME WOD Tuesday March 17th 2020

A.) Mobility
:60 second couch stretch
:60 second pec stretch (use any wall
Or doorway)
:60 second arm circles

B.) Warmup: 3 minute jog outside or in place
Then 15 burpees

C.) Tabata mountain climbers)
(For 4 minutes work...

March 17, 2020

HOME WOD Monday March 16th 2020

A.) Mobility:
:60 second couch stretch (literally on a couch)
:60 second pigeon stretch
:60 second pry squat

B.) Warmup
3 rounds of:
:30 seconds jog in place
20 jumping jacks
10 air squats
5 burpees

C.) 10 minute amrap:
1...

March 13, 2020

WOD Friday March 13th 2020
A.) Mobility
:60 second couch stretch
:60 second banded pigeon
:60 second banded hamstring

B.) Warm up:
25 banded good mornings
Then
500m row
into
9-6-3
kB swings
kB deadlifts
Wall balls

C.) Deadlift
5-5-5-5-5
Warm up to 65-7...

March 12, 2020

WOD THORSDAY March 12th 2020

A.) Mobility:
:60 second couch stretch
:60 second oh band distraction
:60 second banded ankle

B.) Warm up:
500m row
Into 15-10-5
Air squats
Sit-ups
Ring rows

C.) 10 minute amrap
5 pull-ups
10 pushups
15 air squats

D.) 3 sets...

March 11, 2020

WOD Wednesday March 11th 2020
A.) Mobility
:60 second couch stretch
:60 second oh band distraction
3x3 wall pvc oh squats

B.) Warmup:
2 rounds
200m row
7 bb power snatch
7 bb power clean
7 bb front squats

C.) Eomom x 12
Snatch pull x2+snatchx3+2 oh...

March 10, 2020

WOD Tuesday March 10th 2020

A.) Mobility
:60 seconds couch stretch
:60 second oh band distraction
:60 second pec stretch

B.) Warm up: 400m run
15-10-5
DB pushpress
Ring rows
kB swings a

C.) Every 2:30 for 15 minutes (6 sets)
Strict press x6 reps
Superse...

March 10, 2020

WOD Monday March 9th 2020

A.) Mobility
:60 second couch stretch on bench
:60 second banded hamstring
:60 second super front rack

B.) Warm up: 500m row
Then
15-10-5
Goblet squats

kB deadlifts

C.) E3m x15 minutes (5 sets)
Back squat at x4 reps
Work up to 8...

March 10, 2020

WOD Sunday March 8th 2020

A.) Mobility
:60 seconds couch stretch
:60 seconds oh band distraction
3x3 oh wall squat therapy

B.) Warmup 2 rounds
250m row
10 pvc oh squats
10 box jumps
10 kB swings
10 pushups

C.) 4 sets of
Snatch 1.1.1.1
(All reps reset fr...

March 10, 2020

WOD Saturday March 7th 2020
A.) Mobility
:60 second couch stretch
:60 second banded hamstring
:60 second oh band distraction

B.) Warm up:
400m run
15-10-5
Air squats
Ring rows
Sit-ups

C.) In teams of 2: 4 rounds For time
30 wall balls 20/14
30 burpees
...

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