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August 31, 2018


WOD Friday August 31st 2018

A.) mobility:
:60 seconds couch stretch
:60 seconds banded hamstring stretch 
:60 seconds banded pec stretch

B.) Warm up 1 round
200m row
15 Kb deadlifts
15 Kb swings
15 push-ups 
15 good mornings

C.) Deadlift 6-6-5-5
(Start...

August 30, 2018

WOD Thursday August 30th 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 snat...

August 29, 2018


WOD August 29th 2018

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

B.)Warm up: 3 rounds 
200m row
7 Bb front squats
7 Bb good mornings
7 Bb push press

C.) Front Squat 5x5
(This is week 7of our st...

August 28, 2018


WOD Tuesday August 28th 2018
A.) mobility 
:60 second couch stretch
:60 second oh band distraction
:60 second t-spine w/ foam roller

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 s...

August 27, 2018

Monday August 27th 2018
A.) mobility
:60 seconds couch stretch
:60 seconds super front rack
:60 second hip floss

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 C...

August 26, 2018


Sunday August 26th 2018

A.) warm up:
:60 seconds Couch stretch
:60 seconds Pigeon stretch 

2 rounds standard warm up:

250m row

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 misse...

August 25, 2018


WOD Saturday August 25th 2018
A.) mobility 
:60 second couch stretch 
:60 second banded pigeon stretch
:60 second oh band distraction

B.) Warm up: 3 rounds of:
5 kickups to handstand
10 overhead squats
10 single leg RDLs
10 pistols 5/side
10 kip swin...

August 24, 2018


Wod Friday August 25th 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 Kb swings
10 push-ups 
10 good mornings

C.) Deadlift 6-5-4-4
(St...

August 23, 2018


WOD Thursday August 24th 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 sn...

August 22, 2018


Wednesday August 22nd 2018
A.) warm up: 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side
Then 2 rounds:
200M Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

B. Choose an opti...

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