OBCF WoD 08.01.2016

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Warm Up World's Greatest Stretch x 2 sets/side (https://youtu.be/nG38sH8fwSM) Hold Lunge for 20 sec Lunge Hold T-Spine Rotation x 10 reps Lunge Hold Hamstring Floss x 10 reps 1 Round of: 200m Run Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo) CatCows x 10 (https://youtu.be/KHeBp9xrygU) Cossak Squats w/ 2…

OBCF WoD 07.27.2016

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Warm Up Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) Wrist Flexion x 1 min - Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) 1 Round of: 200M Run PVC Passthroughs x 15 (dislocates) Knee to Elbow Push Up x 10 (https://youtu.be/q1SbXYk3rJI) Ring Rows w/ 2 sec negative x…

OBCF WoD 07.26.2016

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Warm Up Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) Thacker 3-2-1 Pause (Floor, Knees, Hips): Clean Pull x 3 Clean High Pull x 3 Muscle Clean x 3 Power Clean x 3 Power Clean to Front Squat x 3 Clean x 3 Strength/Skill…

OBCF WoD 07.25.2016

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Warm Up Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) Squat Hold x 2 min Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) 2 Rounds: Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) Goodmornings w/ PVC x 10 Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) Inch Worms w/ Push Ups x 5 OHD Squat w/…