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WOD

Thursday 12.12.2019

POSTED ON December 11, 2019

WDO | Thursday 12.12.2019

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Aerobic Metcon:
15min AMRAP
400m run
10 burpee pull ups
25 weighted sit ups
Rest 5min
15min AMRAP
250m Row
20 dumbbell power snatch
100ft single arm overhead carry L/R
10 toes 2 rings
 
Cool Down:
3 rounds for quality
:15 ring support hold
:30/:30 side plank rotations
20 Alt. Bird dogs

WOD

Wednesday 12.11.2019

POSTED ON December 10, 2019

WDO | Wednesday 12.11.2019

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Warm Up:
20 heavy Russian twists
10 groiners
5/5 empty bar single leg good morning
X3
 
Strength:
A. Single Leg RDL @20×1 4 sets 10/10; rest :30/1min
 
Metcon: “Dave”
 
RX (Level 1)
15 deadlifts at body weight
12 box jumps 24/20
9 bar facing burpees
3 rounds for time

WOD

Tuesday 12.10.2019

POSTED ON December 9, 2019

WDO | Tuesday 12.10.2019

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Warm Up:
5 muscle cleans
5 power cleans
5 hang squat cleans
5 behind the neck thruster
X3
 
Strength:
A. Front Squat 4 sets of 5 @30×1; rest 2min between
 
Metcon: “Big Daddy”
*Daddy Complex = 1 Power Clean + 1 hang squat clean thruster
 
RX (Level 1)
30 Daddy Complexes 135/95
For time

WOD

Monday 12.09.2019

POSTED ON December 8, 2019

WDO | Monday 12.09.2019

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Warm Up:
50ft Samson lunge
10/10 leg swings
:15 dead hang
6/6 side lying thorax rotation
5/5 single leg dumbbell RDL
X2-3 sets
 
Strength:
A. Double KB front rack drop lunge 4 sets 10/10; :30/1min
 
Metcon:
 
(Level 1) RX
400m run
20 double dumbbell snatch 50/35
15 toes 2 bar
3 rounds for time

WOD

Saturday 12.07.2019

POSTED ON December 6, 2019

WDO | Saturday 12.07.2019

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Warm Up:
4/4 standing thorax rotation
:15 barbell hold overhead
10 push up shoulder taps
X3
5 empty bar press
5 empty bar push jerk
5 empty bar split jerk (alt. Feet)
X3
 
Team Metcon Teams of 3:
 
(Level 1) RX
15min AMRAP
ME Clean and Jerks in sets of 5 per team mate (P1 & P2 are working together on this)
ME Cal Row (P3 can work on this)
Clean & Jerk weight: 155/105

WOD

Friday 12.06.2019

POSTED ON December 6, 2019

WDO | Friday 12.06.2019

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Warm Up:
5/5 single leg dumbbell RDL
20 heavy Russian twist
50ft toe pull
X3
 
Build to a moderate deadlift for 3 reps
 
Metcon: *your score includes your rest time
 
(Level 1) RX
15 deadlifts 155/105
200m run
3 rounds
-rest 3min-
12 deadlifts 185/125
400m run
3 rounds
-rest 3min-
9 deadlifts 225/155
600m run
3 rounds
For time

WOD

Thursday 12.05.2019

POSTED ON December 4, 2019

WDO | Thursday 12.05.2019

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Aerobic Metcon:
 
15min AMRAP
20 cal row
10 pull ups (Kipping/strict or butterfly)
15 double front rack KB front squat (moderate)
Rest 5min
15min AMRAP
50 jump rope (single under or double under)
100ft bear crawl
10 handstand push ups
400m run
 
Cool Down:
3 rounds for quality
:45/:45 KB arm bar hold
5-7 ring swings
6/6 rock back split squats

WOD

Wednesday 12.04.2019

POSTED ON December 3, 2019

WDO | Wednesday 12.04.2019

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Warm Up: 8min
10 prone pass throughs
20 alt. Bird dogs
:15 dead hang supinated
10 groiners
X3
 
Strength: 15min
A. Front Squat 4 sets 5 @30×1; rest 1:30-2
 
Metcon: Reps go…. 10 10 10 9 9 9 8 8 8 7 7 7 Etc…
 
“Barry”
 
(Level 1) RX 10-1
Bar muscle up
Dumbbell push jerk 50/35
Dumbbell front squat 50/35

WOD

Tuesday 12.03.2019

POSTED ON December 2, 2019

WDO | Tuesday 12.03.2019

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Warm Up:
5 snatch grip deadlifts
5 hang power snatch
5 overhead squats
X3
 
Strength:
A. Overhead Squat
4 sets of 5 @20×1; rest 2min
 
Metcon: 11min AMRAP “Aly”
 
RX
4 Aly Complexes 115/80
45 double unders
*Aly Complex 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

WOD

Monday 12.02.2019

POSTED ON December 1, 2019

WDO | Monday 12.02.2019

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Warm Up:
50ft walk on toes
1min convo with your best friend
20 jumping jacks
5 squats with a press out
X2-3 sets
 
10min toes 2 bar efficiency demo 
 
Metcon: 20min AMRAP
 
(Level 1) RX
400m run (4 reps)
18 kettlebell swings 70/44
12 toes 2 bar
6 burpee box jump over 30/24
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