PAST   WODS   &   NEWS

September 30, 2020

Thursday 10.1.20 

QOD: If you had to flee the country, where would you choose to live?

Mob: FR: Lats/T-Spine x2m

6m EMOM

Min 1: Box Bar MU Transition x5*

Min 2: Bar Kips

Min 3: Hollow Rocks x15

Skill:  Kipping Pullups

EMOM x9m 

Min 1: 3-5 Kipping C2B*

Min 2: 10-15 Banded St Arm...

September 29, 2020

Wednesday 9.30.20 

QOD: Would you rather live without music or TV?

Mob: PVC Pass Through x45s + WF OHD Squat x30s 

3 Rounds 

PVC Snatch Balance x5

Goblet Squat x10 

Squat Thrust x15 

Skill: Snatch Tech 

1x5e PVC/BB Oly W/U (½ RDL, Shrug, High Pull, PS, SS) 

EMOM x5m

1 Pocket Sna...

September 28, 2020

Tuesday 9.28.20 

QOD: Alaska or Hawaii?

Mob: 

Press-Ups x10 + ALt Bird Dog x5e 

3 Rounds: 

30s Cal AB 

15s Rest 

30s T2KB 

15s Rest 

30s Box Jumps/BSU

15s Rest 

Skill: T2B Skill

10m EMOM 

Min 1: 5-10 Strict T2B 

Min 2: 5-10 Bar Kips + 15 Superman Rocks

WOD: For Time  

Every 5 min...

September 27, 2020

Monday 9.28.20 

QOD: Have you ever re-gifted anything? If so, what was it?

Softball Pecs x30s ea + Softball Infras x30s ea 

Dynamic Warm up x 8-10 min

Hip series x 5 each

Glute bridge x 10

1 leg glute bridge x 10 each

Supine leg swing x 5 each

Mtn climber x 10 each

spider mans...

September 25, 2020

Saturday 9.26.20
QOD: Would You Rather… Talk Like Yoda Or Breathe Like Darth Vader?  (8-10m) 

Mobility: 

Press-Ups x10 + Alt Bird Dogs x5e 

Dynamic W/U:

Quad Hip Series x10e 

Mt Climbers x10e 

Spiderman w reach x5e 

Crossover Ham Stretch x5e

Knee Tuck x5e 

Pushup/Kneeling...

September 25, 2020

Friday 9.25.20 

QOD: Would You Rather Go To A Club, House Party, Or A Small Get Together Of 4 Or 5 Friends?

Mob:  

SB Pecs + SB Infras x30s ea + Puppy Dog Stretch x60s 

6m AMRAP 

Wall/Pike Walk to 20-30s WF Hold 

30 SU/DU/PSU

Plank w Reach x5e 

Skill: Handstand Skill (8-10m) 

3...

September 23, 2020

Thursday 9.24.20 

QOD: What food Combination do you want to ban?

Mob: (8-10m)

SB Piriformis x30s ea, PVC Front Squat Hold x30s 

3 Rounds: 

30s Goblet Squat 

15s Rest 

30s Tempo Pushup 

15s Rest 

30s Box Jump/Box Step-Up 

Skill:  Front Squat Tech (12-15m) 

1x5e Air Squat, PVC...

September 22, 2020

Wednesday 9.23.20 

QOD: Would you rather never be able to take your shoes off or never be able to wear shoes?

Warmup: (8-10m) 

Band shoulder series 2 x 15 each

Face pull

Tricep Ext 

ER

6 Min EMOM

Min 1: 150-200 M row

Min 2: 10 Ring Rows

Min 3: Wgt dead bug x 5 each

Skill: Bench P...

September 21, 2020

Tuesday 9.22.20

QOD: If you had to choose only brushing your teeth before bed or in the morning, which would you choose?

Mob: (8-10m) 

Ring squat Breathing x 60s

PVC front rack stretch x 30s ea 

7 min AMRAP 

Inchworm +pushup x 5

PVC thruster x 10

Run/Row 200m

Skill: Hang Power...

September 21, 2020

Monday 9.21.20 

QOD: Would you consider yourself a defensive or aggressive driver?

Prone Pec Stretch x45s ea + Prone Press-Ups x10 

3 Rounds: 

15 Hollow Body Rocks or Plank Hold x30s 

15 Banded Facepull + 15 Banded Tri Ext 

20 MB Alt V-Ups (10e)*

*Can substitute BW* 

Skill: T2...

Please reload

Featured Posts

5 Tips to Deadlift 700lbs

August 5, 2019

1/5
Please reload

Recent Posts

October 20, 2020

October 19, 2020

October 18, 2020

October 16, 2020

October 15, 2020

October 14, 2020

October 13, 2020

October 12, 2020

October 11, 2020

October 9, 2020

Please reload

Archive