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February 27, 2019

A.) Mobility 
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 second Pry Squat

B.) warmup: 2 rounds of 
200 row 
5 box jumps 
10 sit-ups 
10 Kb deadlifts 
10 Bb back squats 
10 Bb push press
200m run

C.) Eomom x16 (8 sets) 3x back squats with...

February 26, 2019

WOD Tuesday February 26th 2019

A.) Mobiliity
:60 seconds couch stretch 
:60 seconds super front rack
:60 seconds oh band distraction

B.) warm up: 2 rounds 
250m row
10 Bb power cleans 
10 push press
5 box jumps 
10 single leg rdls 
15 dubs

C.) Emom x10
...

February 25, 2019

WOD Monday February 25th 2019

A.) Mobility
:60 second couch stretch 
:60 seconds oh band distraction 
:60 seconds pec stretch

B.) Warm up 2 rounds:
Row 250m
5 box jumps 
10 push-ups 
10 sit-ups 
10 ring rows
10 air squats

C.) Emom x 14
Odd: 8 bench pres...

February 25, 2019


WOD Sunday February 24th 2019

A.) Mobility
:60 seconds couch stretch 
:60 seconds pigeon stretch
:60 seconds super front rack

B.) Warmup
2 rounds of 
250m row
10 walking lunges
10 air squats 
10 power cleans 
10 box jumps 
200m run

C.) MAKE UP OPEN 19....

February 25, 2019

WOD Saturday February 22nd 2019

A.) Mobility
:60 seconds couch stretch 
:60 seconds hip floss
:60 seconds oh band distraction

B.) Warmup 
2 rounds of 
200m run
15 air squats
10 sit-ups 
5 box jumps
10 push-ups
10 ring rows

C.) in teams of 2:
4 rounds fo...

February 22, 2019

WOD Friday February 22nd 2019

A.) Mobility
:60 second couch stretch
:60 second pigeon
:60 second Oh band distraction

B.) Warmup 2 rounds:
250m row
5 box jumps
10 Bb snatch
15 double unders 
10 air squats 
10 ring rows

C.) 4 sets of 
Snatch 1.1.1.1
( bui...

February 21, 2019

WOD Thursday February 21st 2019

A.) Mobility:
:60 couch stretch 
:60 second oh band distraction
:60 second T spine w/ foam roller

B.) Warm up
10 reverse lunges 
10 banded good mornings
5 handstand kick ups 
10 kip swings 
10 Bb clean and jerk 
10 Russi...

February 20, 2019

A.) Mobility
:60 seconds oh band distraction 
:60 seconds pec stretch

B.) Warm up 2 rounds:
Row 250m
5 box jumps 
10 push-ups 
10 sit-ups 
10 ring rows
10 air squats

C.) Emom x 14
Odd: 5 bench press 185/123 
Even: 8 bent over barbell rows 115/73
(Choos...

February 19, 2019

WOD Tuesday February 19th 2019

A.) Mobility 
:60 seconds couch stretch 
:60 seconds super front rack

B.) warmup: 2 rounds of 
200 row 
5 box jumps 
10 sit-ups 
10 Kb deadlifts 
10 Bb back squats 
10 Bb push press

C.) Eomom x12 (6 sets)
4x 3 second pause...

February 18, 2019

A.) Mobility 
:60 seconds couch stretch 
:60 second banded pigeon 
:60 second banded ankle flexion

B.) Warmup 
3 rounds of
200m run
5 box jumps 
10 Russian Kb swings 
10 goblet squats 
15 double unders 
10 ring rows

C.) in teams of 2 
8 minute amrap 
4...

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