November 30, 2018
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...
November 29, 2018
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...
November 28, 2018
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...
November 27, 2018
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...
November 26, 2018
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...
November 25, 2018
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...
November 24, 2018
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...
November 23, 2018
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...
November 22, 2018
WOD THORsday Novemeber 22nd HAPPY THANKSGIVING
B.) Warm up: 2rounds of 200m row 10 air squats 10 push-up s 10 Good mornings 10 kip swings :20 h...
November 21, 2018
WOD Wednesday November 21st 2018
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