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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

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
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...

July 24, 2019

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

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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