OBCF WoD 04.27.2016

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"We are still masters of our fate.  We are still captains of our souls."  -Winston Churchill Warm Up Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) Hip Ext/Hip Flexion on Box x 1 min/side (https://youtu.be/Rcauv7ePD_0?t=1m15s) 2 sets of 3 reps of Jerk Progression: * Focus on Knees out on dip and…

OBCF WoD 04.26.2016

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"Action may not always bring happiness; but there is no happiness without action."  - Benjamin Disraeli Warm Up Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) 2 Rounds of: Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) Alternating…

OBCF WoD 04.25.2016

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[caption id="attachment_2185" align="alignnone" width="300"] We had a great time playing basketball at the Pinckley's this weekend!![/caption] "The longer you wait for the future the shorter it will be."  - Loesje Warm Up Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) 2 Rounds of: Alternating Lateral Lunge w/ OHD Reach (https://youtu.be/zcQ3F37e4eo) Ring Rows…

OBCF WoD 04.18.2016

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"Don't wait for extraordinary opportunities.  Seize common occasions and make them great."  -Orison Swett Marden Warm Up Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) 1 round of Barbell Complex: Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) Back Squat x 5 Front Squat x 5 Push Press…