PAST   WODS   &   NEWS

September 29, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Pecs, Infras x2m 

Band Shoulder Series x10e

Sweet potatoes or yams?

2 Rounds:

Side Plank x20s ea

Pike/Wall Walk x3 + 5e Shoulder Taps

Band Tri Ext/ Facepull x15e

Skill: Strict HSPU

2 sets 

Headstand/Wall Kick-Ups x3

Hollow Rocks...

September 27, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Lats, Quads x2m 

FR Alt Shoulder Flex x8e

(If you had to teach something, what would it be?)

Dynamic W/U x7m 

WOD: “Ball n’ Chain”

5 Rounds Each (30m Cap)

With a partner alternating after every round...

27 Sit Ups

21 Cal Bike

1...

September 26, 2019

**PR Tracker Day**

Mob:

Folder in Bin Please  =) + Corrective Sheet

Banded Cat Camel x20

(On average, what time do you normally go to bed on the weekend?)

Warmup: 2 Rounds

MB Clean x10 

Box Jump x5

Kneeling X Band Side Plank x30s ea 

Ankle Stretch x30s ea

Skill: Power Clean *PR...

September 25, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Lats, Pecs x2m

(If you didn’t know your own age, how old would you think you were?)

2 Rounds

Ring Row x5 + BW Transition x5 

Alt V-Up x10e

Partner Push KB Swing x10

Skill:  Test Gymnastic Skill *PR Tracker*

2 sets of each...

September 25, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

BB Foot/Calf Smash x2m 

MB Duckunders x10e (Use BB)

(Would you rather go back in time and give your younger self advice or go to the future and get advice from your older self?)

2 Rounds:

Banded TKEs x20e

Goblet Box Step-Ups x5

...

September 24, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Feet/ Calves x2m 

Ankle Walks x50 y ea

(Do you have a favorite accent?) 

Dynamic w/u

Skill: MB Clean Tech

MB RDL x10

MB Squat x10

MB Shrug x10

MB Shrug + Catch + Stand  x10

MB Clean x10

WOD:  25m AMRAP

1 mile Run

50 MB Cleans (20/...

September 22, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Hip flexors, glutes x2m 

Ring Squat Breathing x5 breaths

(Would you rather have: 

Your own private island

Or

Your own private jet?)

2 Rounds:

KB ½ Kneel BU Press x8e 

HB/SM/HBR x5e

Band Tri Ext/ Facepull x15e

Skill: OHD Tech

PVC...

September 20, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Quads, Hams x2m 

Banded Cat Camels x20

Do you have a landline? 

2 Rounds

Bird Dogs (w 3s pause) x5e 

Deadbug Hold x30s ea 

DB OHD Walks x50y ea 

Skill: Deadlift

2x5e 

PVC Hip Hinge 

KB RDL to DL 

PVC RDL to DL 

BB RDL to DL

Strengt...

September 19, 2019

Mob: 

Folder in Bin Please  =) + Corrective Sheet

FR: Lats/Upper Back x2m 

Alt FR Shoulder Flexion x 8e

Have you sent a handwritten letter in the past couple years?

Warmup: 2 Rounds

Band Tri Ext/ Facepull x15e

Pike/Wall Walk x3 

Low WB Hold x20s 

Calf Stretch x30s ea 

Skill: Rop...

September 19, 2019

Mob: 

Folder in Bin Please  =) + Corrective Sheet

SB: Pecs, Infras x2m 

If you didn’t have to sleep, what would you do with your extra time?

Dynamic W/U x7m 

Skill:  T2B

2 rounds:

Straight arm Banded Pulldown x 20

10 hollow rocks + :20s hollow body hold

:30 s arch (superman) ho...

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