PAST   WODS   &   NEWS

January 31, 2020

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: FR Lats, Upper Back x2m 

FR shoulder flexion x8e

Who's winning the Superbowl?

Chiefs?

49ers?

3 Rounds

Pike walk x 3 + 3 HS push up + 5 shoulder tap each side

Alt KB shoulder press x 8e

Hollow rocks x 15 

Skill: Handstand Skill

3...

January 30, 2020

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Lats, T-spine

Band Shoulder Series 2x15e

What's Scarier?

Swimming in open water with sharks:

Skydiving: 

3 rounds:

Hollow body x 5 + 5 alt v up + 5 hollow rocks

High Ring support x :20-30s

BU KB arm bar x :30s each side

Skill:...

January 29, 2020

Mob: 

Folder in Bin Please =) + Corrective Sheet

FR: Quads, Calves, Lats

FR Shoulder Flex x8e

What are two things you would grab if your house was on fire? (assuming all pets and loved ones make it out safe)

8m AMRAP

5 PVC Snatch Balance

10 KB RDL 

200y Run

Skill: Snatch Skill

P...

January 28, 2020

Mob:

Folder in Bin Please  =) 

+ Corrective Sheet

SB: Glutes, Pecs, Hip Flexors 

What's a good go to hiking snack?

6m AMRAP 

250m row

3 Inchworm + 3 Push Up + 3e Shoulder Tap

5 CB Plate Squats

Skill: Box Jump Skill

2 Rounds

3 Box Jump

20-30s Hollow Hold 

Then: 

1x3 Depth Drop

2x...

January 27, 2020

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Lats, Glutes x2m 

Band Deadbug x8e

Would you rather have a waterbed or pull out sofa bed?

6m AMRAP

10 R. KBS

8 Hollow Body Rock

6 Box Kip

4 Inchworm + Push Up

Strength: Sumo Deadlift

PVC Hip Hinge x5e

PVC Sumo RDL x10

KB Sumo RDL...

January 25, 2020

Mobility:

Folders in bin + correctives! :)

FR: Quads, T-Spine

TKEs x25e

Would you rather have a Disney World in every state or a real Jurassic Park?

6m EMOM

Min 1: MB Thruster x10

Min 2: Reverse Grip Ring Row x10 

Skill: Toes to Bar

2 Sets

Hollow on Bar w. box x3-5 + :10s hold o...

January 24, 2020

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: FR Lats, Upper Back x2m 

FR shoulder flexion x8e

What celebrity would you rate as a perfect 10?

5m AMRAP 

3 Box Jumps 

6 Pushup to Inchworm 

25y ea Waiter Walk

Skill: Clean & Jerk

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

January 23, 2020

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Quads/T-Spine x2m 

Side Planks 3x5e (pause for 3s)

Would you rather get an extra hour of sleep every night or the breakfast of your choice in bed every morning? 

Ladder Drills w MB x7m 

Strength: 3 Sets

3-Way BB Inverted Ro...

January 22, 2020

 HAPPY BIRTHDAY MICHAEL!!!

Mob: 

Folder in Bin Please =) + Corrective Sheet

SB Infras x15e + Banded Shoulder Series x15e 

What would you rather have on your eggs?

Ketchup:

Hot Sauce:

Nothing:

8m AMRAP

5 PVC Snatch Balance 

10/8 Cal Bike

10 HB Rock

Skill: Overhead Squat

PVC OHS 1x5e...

January 21, 2020

Mob:

Folder in Bin Please  =) 

+ Corrective Sheet

SB: Pecs, Infra

Ring squat Breathing x5 breaths

Who is the best SNL actor/actress?

3 Rounds: 

Pike/Wall walk + 15s Hold + 5e Sh Taps 

HB Hold x15s + 5e Alt V-Ups 

Inchworm + Pushup x5 or HS Kick Ups x3

Skill: Handstand

3 Sets

...

Please reload

Featured Posts

5 Tips to Deadlift 700lbs

August 5, 2019

1/5
Please reload

Recent Posts

December 1, 2020

November 30, 2020

November 27, 2020

November 26, 2020

November 25, 2020

November 25, 2020

November 23, 2020

November 22, 2020

November 20, 2020

November 19, 2020

Please reload

Archive