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October 31, 2018

Mob: FR Lats/Quads x2m + Banded Knee Tucks x45s ea (What's Scarier...Closets or Basements?)

2 rounds:

PVC OHD Squat x10

Spiderman w Reach x5e

Box Jumps x5

X Band Walks x20y  

Skill: Snatch Tech

1x5 PVC

1x5 BB

4 sets W/U  1 PS + 1 Full Sn (40%, 50%, 60%, 65-70%)

6m EMOM

1 PS + 1 F...

October 30, 2018

Mob: FR Lats/Upper Back x2m (What is the last thing you do before bed?)

2 rounds:

Ring Rows x8

Hollow Body/Supermans x5e

Row x 250m

Skill:  Ring MU Tech

2x5e

BW Ring Transitions

Ring/Bar Kips

EMOM x 8m

Min 1: 5-8 Ring Kips + 10 HBR

Min 2: 3-5 Strict Ring Pullups

WOD: 15m AMRAP

30 H...

October 28, 2018

Mob: SB Piriformis/Hip Flexors x2m (What Time Did you go to bed last night? Bonus Questions: Who Wins on MNF  Bills  or   Pats ?)

Dynamic W/U  

Skill: Clean Complex

1x5 PVC

1x5 BB

3x1 PC + 1 SC + 2 FS (40%, 50%, 60%)

4 sets

1 PC + 1 SC + 2 FS @ 65-70%  

Strength...

October 26, 2018

Mob: BB Trap/Pec Smash x2m

Band Shoulder Traction x45s ea (Favorite Decade of Music?)

2 rounds:

Wall/Pike Walks x3 + 10s Hold

Hollow Body/Superman x5e

Goblet Carry x50y

Skill: HSPU Skill (Open Standard)

2x2 Wall Kick Ups

2x2 Ecc Lowers

2x3 Leg Drives

8m EMOM

Min 1: 10-12 OS HSPU

M...

October 25, 2018

Mob: Corrective Sheet x10m (Favorite Halloween Treat? Caramel Apples, Chocolate Candy, Gummy Candies, Apple Cider, Candy Corn)

Skill: Sumo DL Tech

2x5e

PVC Hip Hinge  

PVC RDL to DL

BB RDL to DL

3x2 W/U (60%, 70%, 75-80%)

4x2 @ RPE 9

WOD: 4 RNFT

Sled Pulls (Rope ) and Push x30y

...

October 24, 2018

Mob: FR Lats/Quads x2m (Would you rather (Would you rather spend one year sailing around the world or one year living in your foreign favorite country?)

2 rounds:

MB Cleans x10

Box Jumps x5

X Band Walks x20y

Scap Pullups/Pushups x10

Skill: Power Clean/Thruster Skill

1x5 PVC W...

October 23, 2018

Mob: Corrective Sheet x10m (Favorite Female Artist: Cardi B, Taylor Swift, Madonna, Shania Twain?)   

Skill: Rope Climb Skill

2x3 Footwork

2x10-20s Jumping Holds

6m EMOM

Min 1: 2 Pulls for Height

Min 2: 5 Feet Elev RR + 10 HBR

WOD: 4 Rounds (Partner Workout)

3 Mins to com...

October 23, 2018

Mob: SB Feet/Calves x2m

  • Ankle Walks x50y ea (What’s your Favorite Exotic Fruit?)

Dynamic W/U x7m

Skill:  Pocket Snatch Tech

1x5 PVC Oly W/U*

1x5 BB Oly W/U*

*From Pocket Position

2x3 @ W/U Pocket Squat Snatch (40%, 50%)

EMOM x6m

3 Pocket Snatch @ 50-55%

WOD: 5RFT (24m CAP...

October 21, 2018

Mob: FR Lats/Thoracic Spine x2m (Would you rather be Batman or Spiderman?)

2 rounds:

Ring Row x8

KB Iso Deadbug x30s ea

Band Facepull/Tri Ext x15e

Skill: Jerk Tech

1x5 PVC

1x5 BB

(Strict, PP, PJ, SJ)

3x2 W/U (40%, 50%, 60%)

5x2  Split Jerk @ 65%

Strength: 3 sets

Ring Tri Ext x8-10

...

October 19, 2018

Mob: FR Low Back + Quads x2m (Best Movie you’ve seen this year?)

2 rounds:

Wall Press Deadbug x5e

Band GMs x15-20

½ Kneel BU KB Press x8e

Skill: Sumo Stance Hip Hinge Skill

2x5e

PVC Hip Hinge

Sumo PVC DL

Sumo BB DL

Strength: Sumo Stance DL

4x3 @ RPE 8

Coaches focus:

WOD: 10 RFT (18...

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