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March 31, 2019

WOD Sunday March 31st 2019

A.) Mobility
:60 couch stretch 
:60 second banded hamstring 
:60 second calf and ankle

B.) 5 mins run prep
Then 3 rounds:
200m row 
10 box jumps 
10 medball cleans 
10 burpees 
200m run

C.) 4 sets for times 
500m row 
400m spr...

March 31, 2019

WOD Saturday March 30th 2019

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

B.) warmup: 2 rounds of 
200 row 
10 Russian Kb swings 
10 wall balls
5 box jumps 
10 sit-ups 
10 Kb deadlifts 
10 ring rows
...

March 29, 2019

WOD Friday March 29th 2019
"Greg Salas going away wod!!!"
Let's send Greg off in style as we complete a workout in his honor!

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

B.) warmup: 2 rounds of 
200 ro...

March 28, 2019

WOD Thursday March 28th 2019

A.) mobility 
:60 seconds couch stretch 
:60 seconds banded pec stretch
:60 second sink mobility

B.) Warmup: 2 rounds 
250m row
10 box jumps
10 push-ups
10 sit-ups
10 ring rows 
10 Kb swings

C.) Emomx 20 minutes:
Even: 4 Ben...

March 27, 2019

WOD Wednesday March 27th 2019

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

B.) Warmup: 2 rounds of 
250m row 
10 Bb cleans 
10 Bb front squats 
5 Bb push press/jerks
10 kbs
10 Kb dl 
10 box jumps

C.)...

March 26, 2019

WOD Tuesday March 26th 2019

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

B.) Warmup 2 rounds:
500m row Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

C.) 20 mi...

March 25, 2019

WOD Monday March 25th 2019

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

B.) warmup: 2 rounds of 
200 row 
10 Russian Kb swings 
10 wall balls
5 box jumps 
10 sit-ups 
10 Kb deadlifts 
10 ring rows
200m run

C.)...

March 24, 2019

WOD Sunday March 24th 2019

A.) Mobility
:60 Couch stretch 
:60 second oh band distraction 
:60 second super front rack

B.) Warm up
2 rounds of:
250m row 
10 Bb back squats 
10 wall balls 
10 box jumps 
10 Kb deadlifts 
10 Russian Kb swings 
10 ring row...

March 22, 2019

WOD Friday March 22nd 2019

A.) Mobility
:60 Couch stretch 
:60 second oh band distraction 
:60 second super front rack

B.) Warm up
2 rounds of:
250m row 
10 Bb Thrusters 
10 wall balls 
10 box jumps 
10 Kb deadlifts 
10 Russian Kb swings 
200m run

C.) T...

March 21, 2019

WOD Thursday March 21st 2019

A.) Mobility
:60 Couch stretch 
:60 second banded hamstring
:60 second calf/ankle mobilization

B.) Warm up
5 mins Run prep
Then
2 rounds of:
250m row 
5 Handstand kickups 
10 wall balls 
10 box jumps 
10 Kb deadlifts 
10 Ru...

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