WOD November 30, 2019

WOD November 30, 2019

MOBILITYHalf Kneeling Hip Flexor StretchMOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Chinups x "easy set"Pushups x "easy set"CONDITIONINGPartner WorkoutAQAPI Go, You Go (10 reps at a time)100 cal Row100 KB Swings100 Goblet Squats100...
WOD November 29, 2019

WOD November 29, 2019

MOBILITYQuad SmashSTRENGTH5 RoundsFarmer Carry x 50 ydsPallof Press x 30 sec/sideDB Bench Press x 10Bat Wings 3 x 10 sec hold*rest 45 sec after each exercise*rest 2 min after each...
WOD November 28, 2019

WOD November 28, 2019

MOVEMENTSEQUENCE #113 RoundsWall Press Deadbug x 5/sideBirddog x 8/sideAxis Leopard Crawl x 1/directionCONDITIONINGAMRAP in 30Team WorkoutBurpeesPlankMB SlamsAssault...
WOD November 27, 2019

WOD November 27, 2019

MOBILITYLat SmashMOVEMENTSEQUENCE #63 RoundsTall Kneeling Face Pulls x 10Bottoms Up KB Press x 5/sideWall Slides with Lift Off x 10STRENGTH5 RoundsPress x 5 repsHollow Band Pull Aparts x 15*rest 2 minutesACCESSORY WORK4 RoundsDouble KB Gorilla Rows x 8/sideHip Thrusts...
WOD November 26, 2019

WOD November 26, 2019

MOBILITYGlute SmashSKILLKB Snatch ProgressionKB Deadlift x 10KB Swing x 10KB SA Swing x 5/sideKB High Pull x 5/sideKB Snatch x 5/sideCONDITIONING40 sec on/20 sec offEMOM for 5Assault Bike*Rest 1 minEMOM for 5SA KB Swing OR KB Snatch*Rest 1 minEMOM for 5Plank*Rest 1...

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