PAST   WODS   &   NEWS

July 30, 2020

QOD: Mac or PC ?

Mob:  

5 min amrap

High plank shoulder tap x 8 each side

Inch worm to push up x 3

DU/SU/Plate Step-Ups x30 

Skill: OHD Technique

2x5 PVC 

Strict press

Push press

Push jerk

Split jerk

Strength: 3 rounds

1 Arm DB Split Jerk/Push Press x5e 

Supine DB Tri Ext x15-20

1 Ar...

July 30, 2020

Thursday 7.23.20 

QOD: Electric or Manual ToothBrush ?  

Mob: 

3 rounds:

Supermans x20 

Box step up x 5 each side

SL Glute Bridge x10e 

Skill: 6m EMOM 

6e side 1 DB Rev Lunge (Hold in opposite hand)/BW Rev Lunge/Box Step-Up 

Strength: 3 rounds

Weighted Situp/BW Situp/Alt V-...

July 29, 2020

Wednesday 7.29.20 

QOD: What was the last thing you ate before bed? 

Warmup:

Cat/Camels x20 + 45s ea side Ankle Dorsi-Flexion Stretch 

3 rounds

Low squat hold x 30 s

Jumping Jacks x15 

Squat thrust x 10

Skill: Toe To Bar

3 rounds:

Hip flexor Drill x 15

Hollow Rocks x 15

Superman r...

July 28, 2020

Tuesday 7.27.20 

QOD: Do you wear a Watch?

Mob:

6 min AMRAP

Reverse lunge to toe touch x 5 each leg

Med ball thruster x 10

Low push up hold x 20 s

Skill: Snatch Technique

PVC 1 x5  on coach call

Empty BB 1x5 on coach call

  • ½ RDL

  • Shrug

  • High pull

  • Power snatch

  • ...

July 26, 2020

Mob:

Alt Bird Dogs x5e + Side Plank Hold x20s 

EMOM x 9

Min 1: Box step up x 5 each or Box jump x 5

Min 2: Plank x 30 s 

Min 3: 3 each side PVC Hip Hinge 

Skill: Deadlift Tech

1x5ea on coach call on PVC and Empty barbell

  • ½ rdl

  • ½ rdl to mid shin to DL

Strength: 3 rou...

July 25, 2020

Saturday 7.25.20
QOD: Pancakes or Waffles?

Mobility: 

8 min AMRAP

10/8 cal bike

Upper body plate drill x 20

Low PU Hold/Kneeling Low PU Hold x 20 s

Hollow hold x 20s

Strength: 8m EMOM 

Min 1: 2 DB Strict Press x8-10 

Min 2: DB Supine Tri Ext x12-15 

WOD: 5 rounds for time

Version...

July 24, 2020

Friday 7.24.20 

QOD: Facebook, Twitter, Or Instagram?

Mob:  

5m AMRAP  

SL RDL x5e 

Pushup to Inchworm x5

Squat Thrust x5 

PVC DL technique

2x5e 

  • Kneeling RDL 

  • Standing RDL 

  • PVC RDL 

  • PVC RDL to DL 

  • DB RDL to DL 

Strength: 3 rounds

Plate Row x15-20 

...

July 22, 2020

Thursday:

QOD: What’s your favorite ice cream flavor?  

Mob: 

Dynamic W/U 

Single leg GB x10e

Double leg GB x10

Spiderman w/ reach

Hip series x5e (fire hydrant, straight leg scorpion, backwards rotations)

MT climbers x10e (w/ pause)

Walking lunge into ham stretch x10y

Knee...

July 21, 2020

Wednesday 7.22.20 

QOD: Do you sleep mostly on your back, stomach, or Side? 

3 rounds:

Box Step up/jump x 5 

Band up spread apart x 15

2 Leg Glute Bridge x 20 

PVC Snatch Tech

  • ½ rdl

  • Shrug

  • High pull

  • Power snatch

  • Ohd squat

  • Full snatch

Strength: 9m...

July 21, 2020

Tuesday 7.20.20 

QOD: Do you typically Shower in the morning or before bed?

Mob:

½ Kneel Ankle Dorsi Flexion Stretch x45s ea 

9 Min EMOM

Min 1: 30s Mt Climber 

Min 2: 30s Pushup/Kneeling PU to Inchworm 

Min 3: 30s Plate Drills/Jump Rope 

Strength: 3 rounds

KB ½ Kneel OHD Press/...

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