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July 31, 2018


WOD Tuesday July 31st 2018

A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack 
:60 second pry squat

B.)Warm up: 500m row
Then
Oh wall squat therapy
4 sets of 3 reps
3 second pause at 1/4 squat, 1/2 s...

July 30, 2018

WOD Monday July 30th 2018
A.) Mobility: 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side

Warmup  2 rounds:
200M Row
10 Situps 
10 Kip Swings/ advanced swings to near horizontal position
10 Ring Rows
10 Push Ups
:1...

July 29, 2018

Sunday July 29th 2018
A.) warm up:
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups

B.) 15-20 minute open skill/make up a missed lift f...

July 28, 2018

Saturday July 28th 2018

A.) Mobility 

:60 second couch stretch 

:60 second hip floss

:60 second oh band distraction

B.) warm up 

3 rounds of 

200m row

10 Bb back squats

10 Bb push press

10 single leg rdls 

10 kip swings

10 sit ups

C.) For 15 minutes rotate throug...

July 27, 2018

Friday July 27th 2018
A.) mobility
:60 seconds couch stretch
:60 seconds super front rack
:60 seconds pry squat


B.) Warmup: 500m row 
Then:
3 rounds with the empty barbell of:
3 Clean deadlifts
3 Clean pulls
3 Clean High pulls
3 Muscle Clean
3 power...

July 26, 2018

Thursday July 26th 2018
A.) mobility 
:60 second couch stretch
:60 second oh band distraction
:60 second t-spine


B.) warm up: 2 rounds of:
200M Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:10-:15 Ring Support


C.) 3 sets at each station...

July 25, 2018

A.) warm up: 

:60 seconds Couch stretch 

:60 seconds banded pigeon stretch

:60 second super front rack 

B.)Warm up: 500m row

Then

Oh wall squat therapy

4 sets of 3 reps

:3 second pause at 1/4 squat, 1/2 squat, and full squat

C.) Front Squat 5x5

(This is week 2...

July 24, 2018

A.) Mobilty

:60 seconds Couch Stretch

:60 seconds OH band distraction

30x PVC dislocates

Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions

B.) Warm up

500m row

Then 3 rounds of

3 Snatch deadlifts

3 snatch pulls

3 snatch high pulls

3 muscle s...

July 23, 2018

A.) mobility:

:60 seconds couch stretch

:60 seconds banded hamstring stretch 

:60 seconds banded pec stretch 

B.) Warm up 3 rounds 

200m row

10 Kb deadlifts

10 push-ups 

10 good mornings 

C.) Deadlift 6-5-4-4

(Starting weight should be around 65-70%, build thr...

July 22, 2018

A.) warm up:

:60 seconds Couch stretch

:60 seconds Pigeon stretch 

2 rounds standard warm up:

10 Bb back squats 

10 Bb good mornings

10 sit-ups

10 pull-ups/ring rows

10 push-ups

B.) 15-20 minute open skill/make up a missed lift from this past week

(It's import...

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