WOD November 25, 2019

WOD November 25, 2019

MOBILITYBottom of Squat (use pole if needed)MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsSquat x 5 (Goblet, Front, or Back)(After last heavy set, 1 drop set x 10+ reps)*Rest 2...
WOD November 23, 2019

WOD November 23, 2019

MOBILITYHalf Kneeling Hip Flexor StretchMOVEMENTOVERHEADSupine Alternating Shoulder Flexion x 8/sideBench T-Spine Mobilization x 8Side-Lying Windmills x 4/sideDeadbugs x 8/sideBack-to-Wall Shoulder Flexion x 8Wall Slides w/ Upward Rotation and Lift-Off x...
WOD November 22, 2019

WOD November 22, 2019

MOBILITYChest Smash (w/ your own hand)MOVEMENTSEQUENCE #63 RoundsTall Kneeling Face Pulls x 10Push-ups x "Easy" SetWall Slides with Lift Off x 10STRENGTH5 RoundsBench Press x 5 repsStanding Band Pull Aparts x 15*Rest 2 minutes after each round(After last...
WOD November 21, 2019

WOD November 21, 2019

MOBILITYBottom of Squat (use assistance if needed)MOVEMENTCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Box)Square Locomotion x 4/directionX-Drill x 4CONDITIONINGStart each AMRAP with…200m Run or 250m...
WOD November 20, 2019

WOD November 20, 2019

MOBILITYHalf Kneeling Hip Flexor StretchMOVEMENTDeadlift Prep3 RoundsCook Hip Lift x 6/sideHardstyle Plank x 10 secKB Deadlift x 6STRENGTH15 min time window"I Go, You, Go" with a PartnerDeadlifts x 1 – 2 – 3(Minimum of 4 sets)*Rest as...

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