PAST   WODS   &   NEWS

August 31, 2020

Tuesday 9.1.20 

QOD: What time did you go to bed last night?

Mob:

PVC Pipe Pass Throughs x45s Wall Facing OHD Squat Hold x20-30s 

3 rounds:

30s DU/SU/PSU 

15s Rest 

30s Snatch Balance 

15s Rest 

30s Russian KBS 

Skill: Snatch Technique

1x5 PVC/BB (½ RDL, Shrug, HP, PS, SS, OHDS) 

...

August 30, 2020

Monday 8.31.20 

QOD: What was the best part of your weekend?

SB Infras x30s ea + Pec 30s ea 

9m AMRAP 

KB Arm Bar Hod x30s ea 

Tempo Pushup/Kneeling Pushup into Inchworm x5 (321) 

Jog 200m 

Skill: Handstand Pushup Skill 

Part 1: 

Free Standing or Wall Facing Hold x30s *

Hollow H...

August 28, 2020

Saturday 8.29.20

QOD: Would you rather spend the rest of your life on a sailboat or an RV?

Mobility: 

Prone Press-Ups x10 + Ring Deep Squat Breathing x5 breaths  

4 rounds: 

30s DU/SU/Plate Step-Ups 

10s Rest  

30s Hollow Body Rocks 

10s Rest 

30s Band Spreads 

10s Res...

August 27, 2020

Friday 8.28.20 

QOD: Would you rather find $5 on the ground or all of your missing socks? 

Mob:  

Cat Camels x20 + Prone Press-Ups  

6m AMRAP 

250m Row 

10 Squat Thrust 

3 Snatch Balance + 3 OHD Squat (PS for SB if needed) 

Skill: Snatch Technique

1x5 PVC/BB (½ RDL, Shrug,...

August 27, 2020

Thursday 8.27.20 

QOD: What’s the most useless talent you have?

Mob: 

Puppy Dog Stretch x45s + Prone Scorpion Pec Stretch x30s ea 

3 rounds:

3 Wall/Pike/Inchworm Walks 

8e KB Arm Bar w Rotation

30s Hollow Body/Bent Knee Hold 

Skill:  Handstand Skill

3 rounds:

1 wall walk + 5 eac...

August 25, 2020

Wednesday 8.26.20 

QOD: Hamburger or Taco?

Warmup:

Low Squat Hold x30s + Piriformis Stretch x30s ea 

EMOM x 9

Min 1: Elev Heel Touch x5e 

Min 2: Spiderman w Reach x5e  

Min 3: Knee Tuck into RDL x5e 

Skill: Back Squat Tech 

1x5ea

Air Squat 

PVC Front Squat 

Goblet Squat 

BB Ba...

August 24, 2020

Tuesday 8.25.20 

QOD: What’s Worse, Laundry or Dishes?

Mob:

Thread the Needle x45s ea + Prone Scorpion Pec Stretch x45s ea  

4 rounds:

Band face pull x 20

Band bicep x 20

Low push up hold x 20-30 s

Skill: Pullup Skill

3 rounds:

Hollow hold x 30 s

Bar kips x 5

3 rounds:

Strict...

August 24, 2020

Monday 8.24.20 

QOD: What did you miss most about the gym?

Press-Ups x10 + 2 Leg Glute Bridge x20 

7m AMRAP 

PVC clean shrugs x5

PVC clean high pull x 5

PVC power cleans x 5

Goblet squat light x 10

Box Jumps/Step-Ups x 5

Skill: Clean Deadlift 

1x5 PVC/BB Oly W/U (½ RDL, ½ RDL to...

August 21, 2020

Saturday 8.22.20

QOD: Sweater, Sweatshirt, or Hoodie?

Mobility: 

Prone Scorpion Rock x5e  +Supine Leg Swing x5e 

3 rounds: 

30s Pushup/Kneeling PU to Inchworm 

30s Hollow Body Rocks 

30s 1 Arm Banded OHD Press 

30s Rest 

Skill: Handstand Tech 

EMOM x 6

1: Pike walk x 3 + 3 e...

August 20, 2020

Friday 8.21.20 

QOD: Hamburger or Hot Dog?

Mob:  

Piriformis Stretch x30s ea 

6m AMRAP 

5 each leg box step up or box jump

Low squat hold x 30 s

Alt KB dead bug x 5 each

Skill: Squat Technique

On coach

1x 10 each

Air squat

DB Goblet Squat 

PVC back squat

BB back squat

Strength:4 roun...

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