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November 15, 2019

WOD Friday November 15th 2019

A.) mobility
:60 seconds sink mobility
:60 seconds oh band distraction
:60 second lat smash

B.) Warmup: 2 rounds of
250m row
5 burpees
5 push press
5 box jumps
5 kB swings

C.) E3mom x 15 (5 sets)
7 push press
(Warm up to ar...

November 14, 2019

WOD THORSDAY November 14th 2019

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

B.) Warm up:
4 rounds of:
5 burpees
7 ring rows
9 air squats

C.) “1/2 Cindy”
10 minute amrap of
5 pull-ups
10 pushups
15 a...

November 14, 2019

WOD Wednesday November 13th 2019

A.) Mobility
:60 seconds couch stretch
:60 second pigeon
:60 second hip floss
Then

B.) Warm up: 4 rounds of
100m row sprint
6 Kb deadlifts (single Kb between feet)
6 kB swings

C.) Deadlift 4-4-4-4
Start around 70-75% of...

November 14, 2019

WOD Tuesday November 12th 2019

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

B.) Warm up: emom x7
5 burpees
7 kB swings
9 air squats

C.) 21-15-9
Pull-ups
Box jump overs

D.) 21-15-9
Burpees
Wall balls 29/14

E....

November 14, 2019

WOD Monday November 11th 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 deadlifts
Minute 3: 200/150m row

C.) E3mom x15
Back squat x 6...

November 14, 2019

WOD Sunday November 10th 2019

OPEN 20.5
For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls, 20/14 lbs, 10/9 ft

Option b:
Make up a WOd from this week or work on some skills

November 14, 2019

WOD Saturday November 9th 2019

A.) Mobility
:60 seconds couch stretch
:60 seconds oh band distraction
:60 second hip floss

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
...

November 8, 2019

WOD Friday November 8th 2019

A.) Mobility
:60 seconds couch stretch
:60 second banded pigeon
:60 second super front rack

B.) Warm up:

2 roujnds of

250m row

10 wall balls

10 box jumps

10 situps

C.) Front squat 5-5-4-4
(Start at 70% and build through 4 working...

November 7, 2019

WOD THORSDAY November 7th 2019

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

B.) Warm up:
In teams of 2: 10 frames of Rowling (each)

C.) 6 sets of: 400m run
Rest 2 minutes between sets

D.) 1000m row

E.)...

November 7, 2019

WOD November 6th 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 deadlifts
Minute 3: 200/150m row

C.) E3mom x15
Back squat x 3 @32x1 te...

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