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June 30, 2019

WOD Sunday June 30th 2019

A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
2x4 Oh wall squats, pause at 1/4, 1/2, and full squat

B.) Warmup: 2 rounds of 
250m row 
5x 3 position power snatch 
10 overhead squats 
10m oh Kb carry (s...

June 30, 2019

WOD Saturday June 29th 2018

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

B.) Warmup:
2 rounds of
200m run
10 dB push press 
15 double unders 
10 box jumps 
10 sit-ups 
10 ring rows 
10 pushups

C.) In...

June 28, 2019

WOD Friday June 28th 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 box jumps 
10 sit-ups 
10 ring rows

C.) Deadli...

June 27, 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: 5 incline bench press 
Odd: 10 d...

June 26, 2019

WOD Wednesday June 26th 2019

A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
2x4 Oh wall squats, pause at 1/4, 1/2, and full squat

B.) Warmup: 2 rounds of 
250m row 
5x 3 position power clean 
10m oh Kb carry (single arm) 
5 hand...

June 25, 2019

WOD Tuesday June 25th 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...

June 24, 2019

WOD Monday June 24th 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 x15
Fron...

June 22, 2019

WOD Saturday June 22nd 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 clean 
10 bb push press 
15 double unders 
10 box jumps 
10 sit-ups 
10 ring rows...

June 21, 2019

WOD Friday June 21st 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 incli...

June 20, 2019

WOD THORSDAY June 20th 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 box jumps 
10 sit-ups 
10 ring rows

C.) Dead...

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