January 31, 2019
WOD THORsday January 31st
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.) 15 minute emom
Minute 1:...
January 30, 2019
WOD January 30th 2019
A. Mobility :60 second banded pec stretch :60 second sink mobility :60 second lat smash
B.) warm up: 3 rounds 200m row 10 wall balls 10 push-ups 10 ring rows 5 box jumps
C.) Bench press 6-5-4-3 Start around 70% for your working se...
January 29, 2019
A.) mobility :60 seconds couch stretch :60 seconds super front rack :60 second hip floss :60 second banded pigeon stretch
B.) Warmup: 500m row Then 2 rounds of: 10 Bb power cleans 10 Bb front squats 5 box jumps 10 kettle-bell swings 5 handstand k...
January 28, 2019
A.) Mobility :60 second couch stretch :60 second oh band distraction :60 second banded bully
B.) Warmup 2 rounds of 200m row 5 handstand kick ups 10 box jumps 10 wall balls 5 Bb press 5 Bb push press
C.) Strict press Find new 1rm strict press Sug...
January 27, 2019
A.) Mobility: :60 seconds Couch stretch :60 seconds banded hamstring :60 second oh band distraction
B.) Warmup 3 rounds of 250m row 15 double unders 10 wall balls 5 box jumps 10 Db snatches 10 sit-ups 10 ring rows
C.) 5 sets for times 250m row...
January 26, 2019
WOD January 26 2019
A.) Mobility: :60 seconds Couch stretch :60 seconds banded hamstring :60 second banded ankle flexion
B.) Warmup 3 rounds of 250m row 15 double unders 10 wall balls 5 box jumps 10 Russian Kb swings 10 sit-ups 10 ring rows
C.)...
January 25, 2019
WOD Friday January 25th 2018
A.) Mobility: :60 seconds Couch stretch :60 seconds pigeon stretch :60 second hip floss
B.) Warmup 500m row Then 2 rounds 15 double unders 10 wall balls 10 Kb deadlifts 10 Russian Kb swings
C.) Deadlift 10-8-6 (Start...
January 24, 2019
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.) Choose an option and do 3 sets of...
January 23, 2019
WOD Wednesday January 23rd 2019
A.) mobility :60 second couch stretch :60 second oh band distraction :60 seconds super front rack
B.) warmup 2 rounds of 200m row 10 kettlebell swings 15 double unders 10 sit-ups 5 Bb muscle cleans 5 Bb power cl...
January 22, 2019
WOD Tuesday January 22nd 2018 A.) Mobility :60 second couch stretch :60 second oh band distraction :60 second banded bully
B.) Warmup 2 rounds of 200m row 5 handstand kick ups 10 wall balls 5 press 5 push press
C.) strict press 3x10 @50% (DELOAD!...
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