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May 31, 2019

WOD Friday May 31st 2019

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

B.) Warmup 
2 rounds 
250m row 
10 goblet squats 
10 Kb deadlift 
10 kB swings 
10 sit-ups 
10 ring rows

C.) Deadlift-5x9
Work up...

May 30, 2019

WOD THORSDAY May 30th 2019

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

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

C.) Emomx 14 minutes: 
Even: 8 incl...

May 29, 2019

WOD Wednesday May 29th 2019
A.) Mobility
:60 second couch stretch 
:60 second banded pigeon 
:60 second pry squat

B.) Warm up 2 rounds:
250m row
10 Bb back squats 
10 Wall balls 
10 Kb deadlift
10 Cossack squats 
10 kb swings
10 sit-ups

C.) E3mom x18(6...

May 28, 2019

WOD Tuesday May 28th 2019

A.) Mobility

:60 couch stretch

:60 oh band distraction

:60 banded pigeon

B.) Warmup

In teams of 2:

10 frames of “Rowling”

But between 100m rows complete 6 bb power snatch

Lowest Score wins!

C.) in teams of 2: 20 minute amrap

Alternate...

May 27, 2019

Monday May 27th 2019

A.) Mobility
:60 second couch stretch 
:60 second sink mobility 
:60 second banded ankle
:60 second lat smash

B.) Warmup 2 rounds 
200m rum 
10 kip swings 
10 medball cleans 
10 ring rows 
10 kB swings

C.) “Murph”
1 Mile run
100 pul...

May 26, 2019

WOD Sunday May 26th 2019

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

B.) Warmup:
2 rounds of
200m run
5 handstand kick ups 
20m kB waiters carry (per arm)
10 bb push press 
15 double unders 
10 box...

May 25, 2019

WOD Saturday May 25th 2019

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

B.) Warmup:
2 rounds of
200m run
10 bb Power snatch 
10 sit ups 
15 double unders 
5 box jumps 
10 ring rows 
10 pushups

C.) In...

May 24, 2019

WOD Friday May 24th 2019
A.) Mobility
:60 second couch stretch
:60 second banded hamstring 
:60 second oh band distraction 

B.) Warmup 
2 rounds 
250m row 
10 goblet squats 
10 Kb deadlift 
10 kB swings 
10 sit-ups 
15 dubs 
10 ring rows

C.) Deadli...

May 23, 2019

WOD THORSDAY May 23rd 2019

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

B.) Warmup 2 rounds:
200m row Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

C.) 20 min...

May 22, 2019

WOD Wednesday May 22nd 2019
A.) Mobility
:60 second couch stretch 
:60 second banded pigeon 
:60 second pry squat 

B.) Warm up 2 rounds:
250m row
10 Bb back squats 
10 Wall balls 
10 Kb deadlift
10 Cossack squats 
10 kb swings
10 sit-ups 

C.) E3mom...

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