WOD
Wednesday 01.22.2020
POSTED ON January 21, 2020
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6/6 Kb single arm thruster
6/6 single arm Kettlebell swing
Foundation: Every 2:30 Minutes for 15 Minutes (6 Rounds)
A. Kettlebell Complex (finish all without putting down the Kettlebell)
8 hand to hand KB Russian swings (see video below for how to switch hands – go with first version “palm to palm”)
6 waiters squat right side
8 hand to hand KB Russian swings
6 waiters squat left side
*hand to hand counts 1 rep each time you switch hands in the air at the top of the swing.
Work to a heavy of this complex we’re currently in week 4 of this cycle.
Metcon: This IS a Hang KB Snatch (sorry for confusion) – do complete all reps on one side before going to the next side). We will likely run short on ropes for rope climb, recommend that they alternate turns
10/10 kettlebell snatch 53/35
8/8 kettlebell snatch 53/35
6/6 kettlebell snatch 53/35
4/4 kettlebell snatch 53/35
WOD
Friday 01.17.2020
POSTED ON January 16, 2020
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Foundation: 15min Max time allowed
A. Build a to a 3 rep max push press in 5 sets of less from the ground.
30 alternating dumbbell snatch 50/35
30 jumping pull ups 6in from head
WOD
Thursday 01.16.2020
POSTED ON January 15, 2020
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50ft walk on toes forwards
50ft walk on toes backwards
A1.) Hollow Body Rock 4 sets of 15; rest :45
A2.) Sorenson Hold GHD 4 sets of :60; rest :45
A3.) Handstand walk 4 sets of Max Distance Walk; rest :45 (sub bear crawl 50ft or Handstand hold :30)
WOD
Wednesday 01.15.2020
POSTED ON January 14, 2020
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150ft single arm overhead carry L/R
A. Kettlebell Complex In 2-4 sets work to a heavy or keep the same weight across of the following complex. Rest 2min between.
5 double kettlebell Russian swings
5 double kettlebell push jerk
5 double kettlebell front squat
5 double kettlebell deadlift
12 alternating double kettlebell front rack lunge 44/26
8 double kettlebell push jerk 44/26
WOD
Tuesday 01.14.2020
POSTED ON January 13, 2020
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50ft walk on toes forwards
50ft walk on toes forwards
8/8 single arm kettlebell swing
21 Kettlebell Swing 70/53
WOD
Monday 01.13.2020
POSTED ON January 12, 2020
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Metcon: “Death by burpees”
Every minute increase your burpee by 1 rep until failure. Record total reps completed. 30min time Cap.
RX/Intermediate jump to 6 in target
WOD
Saturday 01.11.2020
POSTED ON January 11, 2020
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50/40 cal air bike (sub 60/50 cal row)
50 wall balls 20/14 10ft/9ft target
50 double dumbbell push press 35/20
WOD
Friday 01.10.2020
POSTED ON January 9, 2020
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4/4 side lying throax rotation
50ft Banded lateral walks
8 alternating down dog toe taps
A. Deadlift 1.1.1.1.1 x3 (drop each lift wait :5 then pull again) ; rest 2min between
*this is to focus on the initial pull form the ground.
Metcon: “Cats out of the bag”
WOD
Thursday 01.09.2020
POSTED ON January 8, 2020
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Aerobic Metcon: 40min AMRAP 80% effort
50ft handstand walk or 100ft bear crawl
1 heavy Russian kettlebell swing
WOD
Wednesday 01.08.2020
POSTED ON January 7, 2020
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8 double kB Russian swing
8 alternating on single arm press
A. Kettlebell Complex In 5 sets work to a heavy or keep the same weight across of the following complex. Rest 2min between.
5 front rack in reverse lunge
50ft double KB overhead lunge
30 single arm dumbbell push press (split as needed) 50/35
