OBCF WoD 03.31.2016

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Warm Up/Mobility Banded Ankle Distraction - 1 min/side Squatting Quad Stretch x 1 min (https://youtu.be/O-0nz-LTKLs) 2 rounds of: Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc) Cossak Squats w/ 2 sec hold at bottom x 5 Sit Ups x 10 Squat to Stand (i.e. Russian Baby Makers) x 10 (https://www.youtube.com/watch?v=BbHXnmJcwjk) S/S A.…

OBCF WoD 03.29.2016

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Warm Up/Mobility Banded Hip Extension x 2 min/side (https://youtu.be/swytqZLmdao?t=2m14s) Shoulder Flexion/External Rotation on a Box w/ PVC x 2 min (https://youtu.be/zWC1_cffYD0?t=15s) 2 rounds of: Box Step Ups x 5/leg Burpees x 5 Down Dog to Cobra x 5 (https://youtu.be/Kp2PlwLrlic?t=40s) Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) S/S A. Deadlift 5x5 @ 70%…

OBCF WoD 03.24.2016

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Warm Up/Mobility Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) Wrist Flexion x 1 min/side (https://youtu.be/iLheJx3Gnsk?t=4m20s) 2 rounds of Barbell Complex: Squatting Quad w/ Clean Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) Front Squat x 5 Push Press x 5 Push Jerk x 5 Split Jerk x 5 Metcon Open Announcement 16.5 10min…

OBCF WoD 03.23.2016

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Warm Up/Mobility Banded Frog Strecth x 2 min (https://youtu.be/KVFgGmEF7AE) 2 rounds of: Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) CatCows x 10 (https://youtu.be/KHeBp9xrygU) Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) Knee to Elbow Push Up x 10 (https://youtu.be/q1SbXYk3rJI) Metcon EMOMx24 1st 10 KBS 70/53 2nd…

OBCF WoD 03.21.2016

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Warm Up/Mobility Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) 2 rounds of Barbell Complex: Squatting Quad w/ Clean Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) Front Squat x 5 Push Press x 5 Push Jerk x 5 Split Jerk x 5…

OBCF WoD 03.17.2016

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Warm Up/Mobility Half kneeling ankle flexion x 1 min/side (https://youtu.be/u7PKAGmUWts?t=38s) Samson Strecth x 30 sec x 3/side 2 rounds of: Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc) KBS x 10 Squat to Stand (i.e. Russian Baby Makers) x 10 (https://www.youtube.com/watch?v=BbHXnmJcwjk) Walking Groiner Stretch x 10/side (https://youtu.be/RIxSqQ8LVHE) Metcon Open Announcement 16.4 EMOMx20…