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:...

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...

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...

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...

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
...

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.)...

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...

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...

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...

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%
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