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...

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...

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...

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...

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...

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...

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...

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...

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...

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...