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October 31, 2019

WOD THORSDAY October 31st 2019

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

B.) Warm up:10 sets of
Rowling!

C.) For time: in teams of 2

“10/31”
31 wall balls 20/14
31 burpees
31 pull-ups
31 toes to bar
31 Rus...

October 30, 2019

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

B.) Warm up:
3x3 Oh squat therapy
Pause at 1/4 squat, 1/2 squat, and full squat
2 rounds of
200m row
10 bb power clean
10 box jumps
10 bb power snatch
10 Russian kB swings

C) E...

October 29, 2019

WOD Tuesday October 29th 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 DB push press
5 box jumps

C.) Press 7-7-7
(Start around 60%and build)

C2.) Pus...

October 28, 2019

WOD Monday October 28th 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 deadlifts
Minute 3: 200/150m row

C.) E3mom x15
Back squat x 5 @32x...

October 25, 2019

WOD Friday October 25th 2019

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

B.) Warm up:
2 rounds of
250m row
10 kB deadlifts
12 kB swings
8 goblet squats

C.) Deadlift
10- 8-6-4-3
Start around 50% and build t...

October 24, 2019

WOD THORSDAY October 24th 2019

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

B.) Warm up:
Rowling!
Alternate 10 frames each with a partner

C.) For 20 minutes rotate through each station
Minute 1: 200/150m row
Mi...

October 23, 2019

WOD Wednesday October 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
Minute 2: 15 kB deadlifts
Minute 3: 6 box jumps

C.) E3mom x15
Back squat x 5 reps
(Choo...

October 22, 2019

WOD Tuesday October 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 neck sna...

October 21, 2019

WOD Monday October 21st 2019

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

B.) Warmup: 2 rounds of
200 run
5 burpees
5 pushups
5 burpees
5 pull-ups

C.) E3mom x 15 (5 sets)
15 bench press
(Warm up to 50-60% an...

October 20, 2019

Sunday October 20th

Open WOD 20.2
20 minute amrap:
4 DB thrusters 50/35, 35/20
6 toes to bar/ knee raises
24 double unders/single unders
(This is for anyone who has not completed 20.2 yet, wants to make it up or re-do the workout!

Alternative option: M...

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