WOD
Monday 02.17.2020
POSTED ON February 16, 2020
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Warm Up: 10 minute running clock
5 tall cleans (catch in squat)
Foundation: Every 2:30 minutes x 8 rounds (The first 2 rounds are warming up to the starting weight. The last 6 rounds are working rounds.)
A. 1 Squat clean + 3 fronts squats build to a heavy complex
Metcon: “Gettin’ Dicey” 7min AMRAP
10 dumbbell power cleans 50/35
10 dumbbell box step overs 24/20
WOD
Saturday 02.15.2020
POSTED ON February 14, 2020
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A1.) Hollow Body Hold 3 sets :30; rest :30
A2.) Side Plank 3 sets of :20/:20; rest :30
A3.) 3 sets of 2.2.2.2 strict pull ups; rest :30
Metcon: “Broadway” 20min AMRAP
6/6 dumbbell hang clean and jerks 50/35
WOD
Friday 02.14.2020
POSTED ON February 13, 2020
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5/5 single dumbbell deadlift
5/5 single dumbbell swing
WOD
Thursday 02.13.2020
POSTED ON February 12, 2020
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Foundation: Every 2 minutes for 14 minutes (7 Rounds – the first 3 rounds are building to 70%, the last 4 rounds are the 4 working sets at 70%)
A. Deadlifts 4 sets of 5 at 70%; rest 2-3min
WOD
Wednesday 02.12.2020
POSTED ON February 11, 2020
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Teams of 3 complete the following in waterfall fashion.
15 burpees over the rower
15 burpees over the rower
WOD
Tuesday 02.11.2020
POSTED ON February 10, 2020
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10 bottom of the squat pass through
Foundation: Every 3 minutes for 8 rounds (first three rounds are warm-up to the starting weight of the 5 working rounds)
A. Hang Snatch (receive in squat) 3-3-3-3-3;
rest 2min between sets increase weight each set.
Barbell WOD: “Super Drip”
WOD
Monday 02.10.2020
POSTED ON February 9, 2020
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5 hang power clean + squat
5 above the knee hang squat clean
Foundation: Set the clock for 3 minutes for 7 rounds, the first two rounds are warm-up. At round 3, the bar should be loaded to a somewhat heavy starting point to build on for the next 5 rounds.
*build off the previous weeks complex and add the front squats to this cycle
*Receive the bar in a squat for advanced and power for beginner
A. 1 hang clean above the knee + 1 high hang clean (power position – see video below) + 2 front squats
WOD
Saturday 02.08.2020
POSTED ON February 7, 2020
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A1.) 3 sets of 25 ab mat sit ups (weighted if possible); rest :45
A2.) 3 sets of 8/8 Half Kneeling Single Arm Dumbbell Press; rest :45
A3.) 3 sets of 5-7 Strict pull ups; rest :45 (banded if possible but no kipping)
WOD: *partition work as needed, like “Murph”
*30min time cap if athletes do not finish note the number of reps completed.
WOD
Friday 02.07.2020
POSTED ON February 6, 2020
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Warm Up: (Spend 10min on the warm up)
A. 5 sets Snatch 1.1.1 @65-70% of 1RM
15/12 cal air bike sprint
15/12 cal air bike sprint
WOD
Thursday 02.06.2020
POSTED ON February 5, 2020
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:15 barbell hold over head
A. Push Jerk from rack 5-5-3-3; rest 2min
WOD: “Another one bites the dust”
150 dumbbell hang clean and jerks 50/35
*alternate your arms if you want
*50 double under penalty every time the dumbbell touches the ground.
*you can rest in the hang position or the front rack. (Not on your back rack)
