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August 31, 2019

WOD Saturday August 31st 2019

A.) Mobility
:60 seconds couch stretch
:60 seconds pigeon stretch
:60 seconds oh band distraction

B.) Warm up 
In teams of 2
4 rounds each alternating of:
100m run
5 sit-ups
5 box jumps 
5 burpees

C.) 3 rounds for time 
800...

August 30, 2019

WOD Friday August 30th 2019

A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
:60 seconds super front rack

B.) Warmup: 2 rounds of 
250m row 
5 Bb power clean
5 bb front squat 
10m oh Kb carry (single arm) 
10 kbs 
5 handstand kick...

August 29, 2019

WOD THORSDAY August 29th 2019

A.) Mobility 
:60 seconds banded hamstring 
:60 seconds sink mobility 
:60 seconds banded ankle

B.) Warmup: 5 minutes of run prep

C.) Death by 10m (20 minute cap)
Minute 1: 10m shuttle sprint 
Minute 2: 20m shuttle sprint 
...

August 28, 2019

WOD Wednesday August 28th 2019

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

B.) Warmup: in teams of 2:
4 rounds each alternating of:
12 kB deadlift 
10 sit-ups 
100m fun

C.) Deadlift 
5-5-5
Start...

August 27, 2019

Tuesday August 27th 2019

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

B.) Warmup: 3 rounds each relay style 
250m row
5 pushups
5 burpees

C.) E3mom x 15 (5 sets)
12 bench press @50-60% across

D.) 21-15-9
Ri...

August 26, 2019

WOD Monday August 26th 2019

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

B.) Warm up: emom x8
Even: 10 wall balls 
Odd: 15 kB deadlift 

C.) E3mom x15
Back squat 5 reps
(Choose a weight around 70%an...

August 25, 2019

WOD Sunday August 25th 2019

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

B.) Warmup: 6 rounds in teams of 2 (3 rounds each)
300m row 
10 lateral jumps over the erg
10 bb hang power snatch

C.)...

August 24, 2019

WOD Saturday August 24th 2019

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

B.) warm up:
10 rounds as a team relay style (5 rounds each) 
40m shuttle sprint 
6 wall balls 
3 burpees

C.) in tea...

August 23, 2019

WOD Friday August 23rd 2019

A.) Mobility 
:60 seconds oh band distraction 
:60 seconds banded pigeon stretch 
:60 second banded ankle stretch 
Then 5 minutes of run prep

B.) 4 rounds for times:
400m run 
15 burpees 
(Rest 2 minutes between rounds)

C.) 2...

August 22, 2019

WOD THORSDAY August 22nd 2019

A.) Mobility
:60 second banded pigeon stretch
:60 second hip floss 
:60 second banded hamstring

B.) warm up 
12 minute emom 
Station 1: 12 kB deadlift
Station 2:10 Russian kB swings 
Station 3: 12 banded good mornings

C.) D...

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