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September 30, 2019

WOD Monday September 30th 2019

A.) Mobility 
:60 seconds couch stretch 
:60 second oh band distraction
:60 second lat smash

B.) 1 round of 
200m run 
10 box jumps 
10 sit ups 
10 kB swings 
10 pull-ups 
10 pushups
10 wall balls

C.) In teams of 2: 4 roun...

September 29, 2019

WOD Sunday September 29th 2019
'

A.) Mobility 
:60 seconds couch stretch on bench 
:60 seconds banded pigeon stretch 
:60 second banded hamstring

B.) Warmup:
2 rounds of
200m row
15 double unders 
10 box jumps 
10 sit-ups 
10 kB swings 
10 kB deadlift 
...

September 28, 2019

WOD Saturday September 28th 2019

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

B.) Warmup:
2 rounds of
200m run
10 wall balls 
15 double unders 
10 box jumps 
10 sit-ups 
10 kB swings 
...

September 27, 2019

WOD Friday September 27th 2019

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

B.) Warmup: 3 rounds of 
250m row
5 pushups
5 burpees
5 pull-ups

C.) E3mom x 12 (6sets)
8 bench press @50-60% across

D.) For time:
...

September 26, 2019

WOD THORSDAY September 26th 2019

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

B.) Warmup: 3 rounds of 
150m row 
5 bb clean
5 bb jerk 
5 box jumps 
10 kB swings 
10 kB deadlifts 
(5 minute jerk rev...

September 25, 2019

WOD Wednesday September 25th 2019

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

B.) Warmup 2 rounds of 
200m run 
10 box jumps 
10 kettlebell swings 
10 pull-ups

C.) 21-15-9
Pull-ups/ring row...

September 24, 2019

WOD Tuesday September 24th 2019

A.) Mobility
:60 second couch stretch
60: second oh band distraction
:60 second pec stretch 
(5 min Jerk review)

B.) Warm up: Emom x 8
2 burpees 
4 bb push press 
5 squats

C.) Press 10-10-10
(Start around 50% and build)

C2...

September 23, 2019

WOD Monday September 23rd 2019

A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon 
:60 second banded hamstring

B.) Warm up: emom x9
Minute 1: 10 wall balls 
Minute 2: 15 kB swings 
Minute 3: 6 box jumps

C.) E3mom x15
Back squat x 4...

September 23, 2019

WOD Sunday September 22nd 2019

A.) mobility 
:60 couch stretch
:60 pigeon stretch
:60 oh band distraction

B.) Warm up:
2x4 Oh squat therapy 
Pause at 1/4 squat, 1/2 squat, and full squat 
Then 2 rounds of 
250m row 
5 Bb power snatch
5 Bb behind the ne...

September 21, 2019

WOD Saturday September 21st 

A.) Mobility 
:60 seconds couch stretch on bench 
:60 second hip floss 
:60 second banded ankle


B.) Warmup: in teams of 2: 4 rounds alternating of
200m run 
200m row 
10 burpees 
10 box jumps

C:) In teams of 2: 10 rounds fo...

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