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January 4, 2019

Mob: Trap/Pec Smash x2m (How many meals did you eat with veggies yesterday?)  

2 rounds:

DB Waiter Walks x50y ea

Pushup Into Inchworm x5

Box Jump x5

Skill: OHD Tech

1x5 PVC

1x5 BB (Strict, PP, PJ, SJ)

Strength: Press Strength

W/U 3x1 Push Press + 1 Jerk (Choice) @ 50%, 60%, 70%

...

January 3, 2019

Mob: Softball Infras/Pecs x2m + Banded Shoulder Swimmers x45s ea (would you rather have 3 hands or 3 feet?)

2 rounds:

Ring Row x8-10

Plate T Raises x8

Row 250m

Calf Stretch x30s ea

Skill: Kipping Pullup Skill

2x5e PVC

Hollow Body

Superman

HBR

Bar Kips

1 set Max Kipping C2B (record...

January 1, 2019

Mob: Corrective Sheet x10m (What was your favorite memory about 2018?)

Skill: Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

2x1 HSPull + 1 HMS + 1HPS (@40-50%)

4x 1 HHPull + 1 HMS + 1HPS (ak) @ 50-55%  

Strength: Box Squat

3x5 @ RPE 7 + SB Rotations x8e

WOD: For Time

21-15-9

DBS (5...

December 21, 2018

Mob: SB Pecs/Piriformis x2m (How Many Hours of sleep did you get last night?)

2 rounds:

Spiderman w Reach x5e

PVC/BB Snatch Balance x5

X Band Walks x20y

Skill: Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x1 Hang HP + 1 HPS (ak) + 1 HPS (bk) + 1 PS (fl) (40%, 50%, 60%)

5x1 Hang...

December 20, 2018

Mob: SB Calves/Feet/Infras x2m + Ankle Walks x50y ea (The zombie apocalypse is coming, if you had to choose one person to be on your team who would it be?)

Dynamic W/U

Skill: Hollow SKill

2x5e Hollow/Superman/HBR

3 sets

5 Hollow Body

5e Alt V-Up

10-15s Hollow Hold

10 Supine Pr...

December 19, 2018

Mob: Corrective Sheet x10m (Fill out Habit Tracker) (Would you rather be stuck on a broken ski lift or in a broken elevator?)

Skill: Clean & Jerk Tech

1x5 PVC Oly W/U (Include OHD Skill)

1x5 BB Oly W/U (Include OHD Skill)

3x1 Full Clean + SJ @ (50%, 60%, 70%)

5m EMOM

Ascendi...

December 18, 2018

Mob: SB Infras/Pecs x2m (Home Depot or Lowes?)

2 rounds:

FG Ring Rows x8

Pushup Into Inchworm x5

Row 250m

Skill: Strict RMU Skill

2x5e Hollow Body/Superman/HBR

2x5e St Leg Transitions

EMOM x5mins

1-3 Strict RMU or 3-5 Strict RIng Pullup + 3 Ring Dips

WOD: For Time (24m CAP)

1000m...

December 17, 2018

Mob: BB Trap/Pec Smash x2m + Banded SHoulder Swimmers x45s ea (Favorite Memory from the weekend?)

2 rounds:

Banded Spread Aparts x15   

Turkish Get-Up/Mod Get-Up x3e

Band Tri Ext x15

Skill: Strict Press

1x5e PVC/BB Strict Press

Seated STrict Press 4x5-8

Strength: 3 sets

In...

December 15, 2018

Mob: SB Feet/Calves/Hip Flexors x2m + Ankle Walks x50y ea (Nike, Adidas, Reebok?)

Dynamic W/U x7m

Skill: Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

4x1 Full Snatch (40%, 50%, 60%, 70%)

5m EMOM

1 Full Snatch 80-90%

WOD: 22m AMRAP (partner AMRAP)

300 DU

30 Burpee

30 T2B

30 DB Step-o...

December 13, 2018

Mob: Corrective Sheet x10m (Would you rather be able to do flips and backflips or break dance?)

Skill: Clean Complex

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x 1 PC + HSC + 1FS + 1SJ  W/U

Every 90s x5

1 PC + 1 HSC + 2 FS + 1 SJ @60-65%

Strength: 3 sets

Banded KB Swing x15

Weighted Situp...

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