July 31, 2019
A.) Mobility
:60 seconds couch stretch :60 seconds lat smash w/foam roller :60 second oh band distraction
B.) Warmup: 2 rounds of 200m run 10 wall balls 15 double unders 10 box jumps 10 sit-ups 10 kB swings 10 kB deadlift 10 ring rows 10 pushu...
July 30, 2019
WOD Tuesday July 30th 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 Bac...
July 29, 2019
WOD Monday July 29th 2019
A.) Mobility :60 second couch stretch 60: second oh band distraction :60 second pec stretch (5 min Jerk review)
B.) Warmup: 2 rounds of 250m row 5 press 5 push press 5 jerks 10m oh Kb carry (single arm) 5 handstand kicku...
July 26, 2019
WOD Friday July 26th 2019
A.) Mobility :60 seconds couch stretch :60 seconds hip floss :60 second banded ankle
B.) Warmup: 2 rounds of 200m run 10 wall balls 15 double unders 10 box jumps 10 sit-ups 10 kB swings 10 kB deadlift 10 ring rows 10...
July 25, 2019
WOD THORSDAY July 25th 2019
C.) E3mom x15 Ba...
July 24, 2019
WOD Wednesday July 24th 2019
A.) Mobility :60 seconds couch stretch :60 seconds oh band distraction :60 second banded ankle
B.) Warmup: 2 rounds of 100m run 15 dubs 10 box jumps 10 sit-ups 10 pushups 10 ring rows
C.) 3 sets for times: 400m run 25...
B.) Warmup: 2 rounds of 100m run 10 bb power clean 15 dubs 10 box jumps 10 sit-ups 10 kB swings 10 kB deadlift 10 dB push press 10 pushups
C.) 6 roun...
July 22, 2019
WOD Monday July 22nd 2019
A.) Mobility :60 second couch stretch :60 second oh band distraction :60 second super front rack
B.) Warmup 2 rounds: 250m row 10 goblet squats 10 kB deadlift 10 kB swings 10 dB push press 10 ring rows
C.) Eomom x12 (6 se...
July 21, 2019
WOD Sunday July 21st 2019
A.) Mobility: Coach’s choice
B.) Warmup: 2 rounds of 200m Run 10 PVC overhead squats 10 Box jumps 10 sit-ups 10 pull-ups/ring rows 10 push-ups
C.) 15-20 minute open skill/make up a missed lift from this past weeks testing. I...
July 20, 2019
WOD Saturday July 20th 2019
A.) Mobility :60 seconds couch stretch :60 seconds banded pigeon :60 second banded ankle
B.) Warmup: 2 rounds of 200m run 10 wall balls 15 double unders 10 box jumps 10 sit-ups 10 kB swings 10 kB deadlift 10 ring ro...
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