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WOD

Wednesday 08.21.2019

POSTED ON August 20, 2019

WDO | Wednesday 08.21.2019

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Warm Up:
10 heidens
50ft butt kick
50ft high knees
x3
 
:15 handstand hold
10 lemon squeeze
10 groiners
x3
 
8min prep window
A1.) handstand hold + walk to wall x3
A2.) 6 split jumps x3
A3.) 100m jog x3

WOD

Tuesday 08.20.2019

POSTED ON August 19, 2019

WDO | Tuesday 08.20.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 snatch balance
5 snatch
x2-3 sets
 
Foundation: 15min
A. 1 Snatch Pull . 1 Snatch x5
*use 70-80% of 1RM *If complex feels good use 80%+ *Drop the bar and wait 10s per cluster set
 
Metcon:
 
RX (Level 1)
7 deadlifts 245/175
20 hang dumbell clean and jerks 50/35 (must alternate every 5 reps)
15 wall balls 20/14
4 rounds for time

WOD

Monday 08.19.2019

POSTED ON August 18, 2019

WDO | Monday 08.19.2019

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Warm Up:
5 cal air bike arms only
10 prone pass throughs
5 scap push ups on elbows
x3
 
Strength:
A. Bench Press 10-10-8-8-6; rest 1min between sets *Start at 65-70% and add weight each set Metcon:
 
Metcon: 20min AMRAP
 
RX (Level 1)
15 burpee
30 cal row

WOD

Saturday 08.17.2019

POSTED ON August 16, 2019

WDO | Saturday 08.17.2019

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Warm Up:
7/7 kb high pull
7/7 single arm kbs swing
7/7 single arm press KB
x3
150m row
:10 deadhang + hollow to arch kip
10 lemon squeeze
x3
 
10min Prep Window
A1.) Bar Muscle up progression x3
A2.) Dumbbell front squat efficiency work x3
A3.) Row efficiency x3
 
Metcon:
 
RX (Level 1)
750m row
42 Dumbbell front squats 50/35
12 bar muscle ups
600m row
30 dumbbell front squats 50/35
9 bar muscle ups
450m row
18 dumbbell front squats 50/35
6 bar muscle ups
300m row
10 dumbell front squats 50/35
3 bar muscle ups
For Time

WOD

Friday 08.16.2019

POSTED ON August 15, 2019

WDO | Friday 08.16.2019

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Warm Up:
8/8 empty bar single leg good morning
10 lateral jumps over the bar
10 lunge in place
x3
50ft butt kicks
50ft high knees
100m run
x3 (Focus on Pose running during this period.)
 
8min Prep Window
A. Build to 80% of deadlift for 3 touch n go reps.
 
Partner Metcon: 40min Time Cap
 
RX: (Level 1)
100 double unders (sets of 25)
15 deadlifts 225/155
30 Synchro Sit Ups
400m rope run
5 rounds for time *rope run partners will run together holding a rope between and must finish together.

WOD

Thursday 08.15.2019

POSTED ON August 14, 2019

WDO | Thursday 08.15.2019

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Warm Up: Play tag
 
Aerobic Capacity: *If you complete you rest the remainder of the time.
 
10min window to complete
800m run
50 heavy russian kettlebell swings
 
10min window to complete
2.0k bike
50 prisoner step ups
 
10min window to complete
800m run
50 half burpee
 
Cool Down:
3 rounds for quality
1min down dog
1min single leg forward fold L/R
1min pigeon L/R

WOD

Wednesday 08.14.2019

POSTED ON August 13, 2019

WDO | Wednesday 08.14.2019

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Warm Up:
10 heidens
10/10 thorax rotation
10 groiners
x3
 
Foundation: 15min
A. Build to a 1RM Front Squat *This will be used as a percentage for the coming weeks. *Start at 65%
65% x5
70% x5
75% x3
80% x3
85% x2
90% x1
95% x1
105% x1

WOD

Tuesday 08.13.2019

POSTED ON August 12, 2019

WDO | Tuesday 08.13.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 snatch balance
5 snatch
x3
 
Foundation:
A. EMOM 8min
Snatch 2-3 reps at 70-80% of 1RM *beginners power snatch people with mobility issues split snatch.
 
Metcon:
 
RX (Level 1)
27-21-15-9-6-3
DB Power Snatch 50/35
Lateral Burpee over DB

WOD

Monday 08.12.2019

POSTED ON August 11, 2019

WDO | Monday 08.12.2019

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Warm Up:
10 jumping jacks
10 groiners
5 hips down push ups
x3
5 muscle cleans
5 clean high pulls
50ft samson lunge
x3
 
10min Prep Window
A1.) Build to a heavy 3 rep touch n go power clean 80% of 1RM x3
A2.) 10 squats with a press out x3
 
Metcon:
 
RX (Level 1) “The Chief”
 
3min AMRAP
3 Power Clean 135/95
6 Push Up open standards
9 Air squats
x5; rest 1min

WOD

Saturday 08.10.2019

POSTED ON August 9, 2019

WDO | Saturday 08.10.2019

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Warm Up:
50ft samson lunge with twist
10 groiners 1
0/10 thorax rotation
x3
 
Foundation: 20min
 
A. Back Squat
1×5 80%
1×5 85%
1×3 87%
1×2-3 90%
 
Metcon:
 
RX (Level 1)
21 Power Snatch
75/55
200m sprint
3 rounds for time
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