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WOD

Tuesday 10.22.2019

POSTED ON October 21, 2019

WDO | Tuesday 10.22.2019

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Warm Up:
50ft lateral plank walk
10 cat camel
12 dead bugs
x2-3 sets
 
Foundation:
A. EMOM 12min
1st min 6-8 med ball candle stick
2nd min :15-:20 bottom of ring dip hold
3rd min 1-2 strict ring muscle ups
*Scale 1 4-5 low ring muscle up transition
 
Metcon: 22min AMRAP
 
RX (Level 1)
60/50 cal air bike
50 wall balls 20/14 10ft/9ft
40 dumbbell snatch 50/35
30 chest 2 bar pull ups
20 lateral burpee over dumbbells
10 ring muscle ups

WOD

Monday 10.21.2019

POSTED ON October 20, 2019

WDO | Monday 10.21.2019

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Warm Up:
5 empty bar power clean
5 empty bar hang squat clean
5 thruster
x2-3 sets
 
Foundation:
A. In 5 sets or less work to a heavy of the following complex. 1 power clean + 1 hang squat clean
 
Metcon: (10min) “Big Surf” 10min AMRAP
 
RX (Level 1)
4 Surf Complex 115/80
50 double under
*Surf complex 1 power clean + 1 hang squat clean thruster

WOD

Saturday 10.19.2019

POSTED ON October 19, 2019

WDO | Saturday 10.19.2019

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Warm Up:
:15 ring support hold
5/5 single are ring rows
3/3 bear rolls with
:5 second hold
x3
 
Aerobic Metcon:
15min AMRAP
500m row
5/3 ring muscle ups *sub 9/5 jumping RMU transitions or 15 low ring transitions
 
rest 5min
 
15min AMRAP
200m run
12 candle stick pistols *sub regular candle stick
 
rest 5min
 
15min AMRAP
1.5k bike
5/3 wall walks
 
Cool Down: 10-15min Sun Walk (expose skin as much as possible to the sun)

WOD

Friday 10.18.2019

POSTED ON October 18, 2019

WDO | Friday 10.18.2019

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WORKOUT 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters 6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

WOD

Thursday 10.17.2019

POSTED ON October 16, 2019

WDO | Thursday 10.17.2019

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Warm Up:
5min air bike or row at moderate pace
 
Aerobic Metcon: Teams of 2 complete
500m row
80 goblet squats
400m partner rope run *two partner hold a rope as they run or a belt)
80 kettlebell swings
400m partner rope run
80 burpee step overs
400m partner rope run
80 hang dumbbell clean and jerks
400m partner rope run
500m row
For Time
 
Cool Down:
2-3 rounds for quality
8/8 kettlebell high pull
15 skull crushers
:20/:20 side plank
10 weighted glute bridges

WOD

Wednesday 10.16.2019

POSTED ON October 15, 2019

WDO | Wednesday 10.16.2019

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Warm up:
5 plyo push ups
5 muscle cleans
5 power cleans
5 empty bar bench press
x3
 
Foundation:
A. 15min to build to a 1RM bench press
 
Metcon: “Powder Keg” 10min AMRAP
 
RX (Level 1)
3 power cleans 185/125
15 strict push ups
30 Double-Unders

WOD

Tuesday 10.15.2019

POSTED ON October 14, 2019

WDO | Tuesday 10.15.2019

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Warm Up:
50ft broad jump
10 hips down push ups
:20 supinated dead hang
x2-3 sets
 
Foundation:
 
A. EMOM 12min
1st min :10-15 bottom of the ring dip hold + :10-15 ring support hold
2nd min 5 snap to support
3rd min 2-4 kipping ring muscle ups
*Scale 1 3-4 banded ring muscle up
*Scale 2 3-4 jumping ring muscle up
*Scale 3 4-5 low ring muscle up transition
 
Metcon: “One arm tango”
 
RX (Level 1)
400m run
200m Dumbbell Farmers Carry 50/35 (one hand) *400m total, 200m each hand
5 rounds for time

WOD

Monday 10.14.2019

POSTED ON October 13, 2019

WDO | Monday 10.14.2019

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Warm Up:
10 heidens
10 behind the neck press
10 lemon squeeze
x2-3 sets
5 empty bar deadlifts
5 empty bar hang cleans
5 push jerk
x2-3 sets
 
In 5 sets or less build to a heavy 3 rep max hang power clean.
 
Metcon: “Papi DT” 20min AMRAP *run = 10 reps
 
RX (Level 1)
12 deadlifts 155/105
9 hang cleans 155/105
6 push jerk 155/105
200m run

WOD

Saturday 10.12.2019

POSTED ON October 11, 2019

WDO | Saturday 10.12.2019

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Warm Up:
8min air bike or row
 
Aerobic Metcon: Teams of 3 complete
800m team med ball run
P1 3000m row
P2 150 cal bike
P3 Active rest
800m team med ball run
 
*Bike and rower may switch at any time but 1 person must be in active rest all work is done at the same time.
 
Active rest options:
Plank
Wall Sit
Dead Hang
Sorenson Hold
Double KB hold overhead

WOD

Thursday 10.10.2019

POSTED ON October 9, 2019

WDO | Thursday 10.10.2019

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Warm Up:
150m row
:10/:10 single arm dead hang
1min plank
x3
 
Aerobic Metcon:
12min AMRAP
250m row
150ft heavy farmer carry
100ft prisoner lunge
 
-rest 3min-
 
12min AMRAP
400m run
10/10 kb clean and jerk
7/5 strict pull ups
 
-rest 3min-
 
12min AMRAP
20 cal bike
8/8 single kettlebell waiters squats
10 hand release push ups
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