WOD Friday November 30th 2018

A.) Mobility
:60 second couch stretch
:60 second banded hamstring stretch 
:60 second banded pigeon stretch

B.) Warm up 3 rounds of 
200m row 
10 Bb back squats 
10 Bb good mornings 
10 Kb deadlifts

C.) Deadlift 
5 sets of...

WOD Thursday November 29th 2018

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

B.) Warmup 1 round:
500m row Row
12 Hollow Rocks
12 Kip Swings
12 Ring Rows
12 Push Ups
:15-20 second Ring Support

C.) Ch...

WOD Wednesday November 28th 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
...

WOD Tuesday November 27th 2018

A.) Mobility

:60 second couch stretch

:60 second oh band distraction

:60 second banded bully

B.) Warmup

500m row

Then:

3 rounds with empty barbell

5 press

5 push press

5 Jerks

C.) strict press 4x5

(Choose a weight somewhere around 7...

WOD Monday November 26th 2018

A.) Mobility:
:60 seconds Couch stretch 
:60 seconds pigeon stretch
:60 second pry Squat

B.) Warmup
500m row 
Then
Oh wall squat therapy
3 sets of 3 reps
3 second pause at 1/4 squat, 1/2 squat, and full squat (10 jumping a...

WOD Sunday November 25th 2018

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

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.) 20 minute open...

WOD Saturday November 24th 2018

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

B.) Warm up: 3 rounds of 
200m row
10 air squats 
3 hand stand kickups w: hold
10 push-up s
10 Good mornings 
10 si...

WOD November 23rd 2018

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

B.) Warmup 
500m row 
Then:
3 rounds with empty barbell
5 press 
5 push press
5 Jerks

C.) strict press 4x5
(Choose a weight somewhere a...

WOD THORsday Novemeber 22nd 
HAPPY THANKSGIVING

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

B.) Warm up: 2rounds of 
200m row
10 air squats 
10 push-up s
10 Good mornings 
10 kip swings
:20 h...

WOD Wednesday November 21st 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
...