OBCF WoD 12.31.2015

By: 0

Warm Up/Mobility Weighted Ankle Strecth w/ KB x 1 min/side (https://youtu.be/RZ61jxFjGeU) Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side 2 rounds of Barbell Complex: Squatting Quad w/ Snatch Grip x 20…

OBCF WoD 12.28.2015

By: 0

Warm Up/Mobility Banded Ankle Distraction - 1 min/side Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/Un1PDhrU3h0?t=5m15s) Wrist Flexion x 1 min - Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) 2 rounds of Barbell Complex: Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) Back Squat x 10 Front Squat x…

OBCF WoD 12.22.2015

By: 0

Warm Up/Mobility Banded Ankle Distraction - 1 min/side Hip Flexion/External Rotation x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) Hip Ext/Hip Flexion on Box x 1 min/leg (https://youtu.be/Rcauv7ePD_0?t=1m15s) 3 rounds of Barbell Complex: Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) Back Squat x 10 Front Squat x 10 OHD Squat x 10…

OBCF WoD 12.21.2015

By: 0

Warm Up/Mobility Banded Ankle Distraction - 1 min/side Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/Un1PDhrU3h0?t=5m15s) Wrist Flexion x 1 min - Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) 3 rounds of Barbell Complex: Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) Back Squat x 10 Front Squat x…

OBCF WoD 12.16.2015

By: 0

Warm Up/Mobility Banded Ankle Distraction - 1 min/side Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/Un1PDhrU3h0?t=5m15s) Wrist Flexion x 1 min - Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) 2 rounds of: Yoga Push Up x 10 (https://www.youtube.com/watch?v=DbrRJm7GFb Sit Ups x 10 Squat to Stand (i.e. Russian Baby Makers) x…