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September 30, 2018

WOD Sunday September 30th 2018

A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 T-Spine w/foam roller

B.) 2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows
10 push-ups

C.) 20 minute...

September 29, 2018

Wod Saturday September 29th 2018

A.) mobility
:60 Couch stretch 
:60 second banded ankle mobility
:60 second oh band distraction

B.) 2 rounds of
10 air squats
10 good mornings 
10 sit-ups
10 push-ups
10 ring rows
Then 5 mins run prep

C.) In teams of two...

September 28, 2018

WOD Friday September 28th 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 sna...

September 27, 2018

WOD Thursday September 27th 2018

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

B.) Warm up 2 rounds 
100m row
10 Kb deadlifts
10 push-ups 
10 good mornings

C.) Deadlift 10-8-6-4
(Starting we...

September 26, 2018

WOD Wednesday September 26th 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
...

September 25, 2018

A.) Mobility 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side

B.) Warmup 2 rounds:
200M Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

C.) Choose an option and do 4 sets of ea...

September 24, 2018


WOD September 24th 2018

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

B.)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 i...

September 23, 2018

WOD Sunday September 23rd 2018

A.) mobility
:60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 T-Spine w/foam roller

B.) 2 rounds standard warm up:
10 Bb back squats 
10 Bb good mornings
10 sit-ups
10 pull-ups/ring rows

10 push-ups

C.) 15-20 minut...

September 22, 2018

WOD Saturday September 22nd 2018

A.) mobility
:60 Couch stretch 
:60 second banded ankle mobility
:60 second oh band distraction

B.) 2 rounds of
10 air squats
10 good mornings 
10 sit-ups
10 push-ups
10 ring rows
Then 5 mins run prep

C.) In teams of two...

September 21, 2018


WOD Friday September 21st 

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 powe...

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