PAST   WODS   &   NEWS

December 31, 2019

HAPPY NEW YEAR's EVE

REMINDER Class Times 

Tuesday 12/31:

7am

8am

9am  

All other classes cancelled 

Wednesday 1/1:

All Classes Cancelled 

Mob:

Folder in Bin Please  =) 

+ Corrective Sheet

FR: Everything

Dynamic W/U

WOD: Resolutions

With a partner…

1000m Row (Partitioned)

2 R...

December 29, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Piriformis, Pecs x2m 

Band Shoulder Series 2x15e

(How long after the holidays is it acceptable to continue listening to Christmas music?)

3 Rounds:

BU KB Arm Bar x8e

Pushup to Inchworm x5 

Skill: Bench Press

Set Up

Shoulder Po...

December 28, 2019

Mobility:

Folders in bin + correctives! :)

FR: Quads, Calves x2m 

Ring Deep Squat Breathing x5

(What is your favorite thing about Winter?)

2 Rounds

CB Elev Heel Touch x5e 

MB Thruster x8

Calf Stretch x30s

Skill: Back Squat

2x5e 

Air Squat 

Goblet Squat 

BB Back Squat 

BB Back Squat

...

December 27, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR Ham/Quads x2m 

Banded Knee Tuck x45s ea 

What are your New Year’s plans?

2 Rounds:

5 FG Ring Row + 5 Ring Transition

R. KBS x15

Inchworm + Push Up x5

Skill: Hip Hinge

2 Sets of each: 

PVC Hip Hinge x5e

KB RDL to DL x5

PVC RDL to D...

December 26, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Lats, T-Spine x2m 

SB Infra x60s each side 

What was the best thing you ate over the past couple of days?

2 Rounds

Band Tri Ext/Facepull x15e 

Seated Rope Footwork (J-Hook) x5

250m Row

Skill: Rope Climb

EMOM x10m 

Min 1: 1-2 Le...

December 24, 2019

 HAPPY HOLIDAYS AP FAMILY!!!

REMINDER CLASS SCHEDULE 

Tues Christmas Eve:  7am, 8am, 9am All other classes cancelled 

Wed Christmas Day: ALL Classes cancelled 

Thursday: Normal Schedule 

Enjoy this holiday with friends and family!!!!

Mob:

Folder in Bin Please  =) 

+...

December 23, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Piriformis, Pecs x2m 

Band Cat Camel x20

(Do you make your bed every day?)

3 rounds: 

OHD Squat x8 

3 Pushup + 3e Shoulder Taps + Inchworm walk 

Skill: Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

1x5 BB Oly W...

December 21, 2019

Mobility:

Folders in bin + correctives! :)

FR: Lats/Quads x2m 

Banded Knee Tuck x45s ea 

(Do you have or did you have a nickname growing up?)

3 Rounds

Pushup to Inchworm x5

MB Thurster x10 

Skill: Clean & Thruster

PVC 1x5 (½ RDL, Clean Shrug, Clean High Pull, Front Squat, Squat...

December 20, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Infra, Pecs x2m + Banded Shoulder Swimmers x45s ea 

(What is one place you hope you get a gift card to this holiday season?)

3 rounds: 

Pike/Wall Walk + 5e Shoulder Taps 

10 MB Cleans 

200m Jog 

Skill: HSPU

Every 2m for 4 rou...

December 19, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Feet/Calves x2m

Banded Ankle Traction x45s ea 

What was the hardest thing you ever had to give up or quit? (bad habits/ for lent). 

Agility Ladder w MB W/U

Skill: Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat...

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