January 31, 2020

WOD Friday January 31st 2020

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

B.) Warm up:
25 banded good mornings
Then
500m row
into
15-10-5
kB swings
kB deadlifts
Jumping air squats

C.) Deadlift
8-8-8-8-8
Warm...

January 30, 2020

WOD THORSDAY January 30th 2020

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

B.) 2 rounds of:
200m row
5 backwards roll to candle stick or seated saddle
10 kip swings
5 box jumps
5 burpees
10 ring rows

C.)...

January 29, 2020

WOD Wednesday January 29th 2020

A.) Mobility
:60 second couch stretch
:60 second oh band distraction
3x3 wall pvc oh squats

B.) Warmup:
2 rounds
200m row
7 bb power snatch
7 bb power clean
7 bb front squats

C.) Eomom x 12
Power snatch+hang snatch+2ohs+s...

January 28, 2020

WOD Tuesday January 28th 2020

A.) Mobility
:60 second couch stretch on bench
:60 second oh band distraction
:60 second super front rack

B,) Warmup
400m run
then
15-10-5
bb push press
ring rows
situps

C1.)Press 5-5-5-5
(Warm up to 70% and build through 4...

January 27, 2020

WOD Monday January 27th 2020

A.) Mobility
:60 second couch stretch on bench
:60 second banded hamstring
:60 second super front rack

B.) Warm up: 500m row
Then
15-10-5
Light Goblet squats
kB swings
Bb good mornings

C.) E3m x15 minutes (5 sets)
Front squa...

January 27, 2020

WOD Sunday January 26th 2020

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

B.) Warm up: 2 rounds of
200m run
10 box jumps
10 wall balls
10 sit-ups
10 ring rows
10 kB swings
10 dB push press

C.) 10 minute am...

January 27, 2020

WOD Saturday January 25th 2020

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

B.) Warm up: 2 rounds of
100m run
10 bb power snatch
10 wall balls
10 sit-ups
10 ring rows

C.) In teams of 2:
For Time:
50 po...

January 24, 2020

WOD Friday January 23rd 2020

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

B.) Warm up:
500m row into
15-10-5
kB swings
kB deadlifts
Air squats

C.) Deadlift
10-10-10-10-10
Warm up to 40% to 50% and build thro...

January 23, 2020

WOD Wednesday January 23rd 2020

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

B.) warm up
400m run
15 jumping air squats
15 kB swings
10 pull-ups
10 burpees

C.) For time:
500m row
40 pistols
400m Run

D.) 21-...

January 23, 2020

WOD Wednesday January 22nd 2020

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

B.) Warm up: 2 rounds
250m row
10 Bb snatch
10 bbclean and push press
5 box jumps

C.) Eomom x12
High hang snatch+hang snatc...

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