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WOD

Monday 01.06.2020

POSTED ON January 5, 2020

WDO | Monday 01.06.2020

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Warm Up:
5 muscle snatch
5-7 hollow to arch kips
5 power snatch
:15 dead hang
X3
 
Foundation – Power Snatch – 5 sets of 3 (build to a heavy 3 RM)
 
Metcon: Record total reps completed and also in Notes the round you failed in. If you complete the work it will be 45 power snatches and 120 toes 2 bar.
 
RX/Level 1 EMOM 15min
3 power snatch 135/95
1 toes 2 bar
*increase toes 2 bar by 1 reps every round until failure

WOD

Saturday 01.04.2020

POSTED ON January 3, 2020

WDO | Saturday 01.04.2020

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Warm Up:
Split up in partners
100m relay sprint x4 sets
(each partner does 4 100m sprints)
10 sit ups x4 sets
(each partner will do 4 sets of sit ups)
5 squat jumps x4 sets
(each partner will do 4 sets of squat jumps)
 
Metcon: “Surf & Turf”
 
RX/Level 1
100 thrusters 95/65
*every time you break complete 50 double unders

WOD

Friday 01.03.2020

POSTED ON January 2, 2020

WDO | Friday 01.03.2020

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Warm Up:
50ft reverse bear crawl
:15 dead hang
15 hollow rocks
50ft walk on toes forward
x2-3 sets
 
Metcon:
 
RX/Level 1
400m run
45 dumbbell power cleans 50/35
600m run
30 dumbbell power cleans 50/35
800m run
15 dumbbell power cleans 50/35
For Time

WOD

Thursday 01.02.2020

POSTED ON January 1, 2020

WDO | Thursday 01.02.2020

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Warm Up:
100m row
5 sumo inch worms
5 half burpees
30ft lunge
x2-3 sets
 
Metcon: (Partner Workout)
30min AMRAP
You go, I go
 
100m row
1 burpee box jump
100m row
2 burpee box jump
100m row
3 burpee box jump
etc.
 
RX/Level 1:
24/20; must jump
 
Intermediate/Level 2:
24/20;Allowed to step up
 
Beginner/Level 3:
20/16; burpee step ups

WOD

Wednesday 01.01.2020

POSTED ON December 31, 2019

WDO | Wednesday 01.01.2020

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Warm Up:
8 push up shoulder taps
5/5 dynamic leg swings
5 empty bar OHS
:45 plank hold
x2-3 sets
 
Metcon:
 
RX/Level 1
12 Squat Snatches 115/80
15 push ups
4 rounds for time

WOD

Tuesday 12.31.2019

POSTED ON December 30, 2019

WDO | Tuesday 12.31.2019

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Warm Up:
4/4 standing windmill thorax rotation
50ft Carioca L/R
5 hips down push ups
X3
5 Clean deadlift
5 muscle clean
5 behind the neck thruster
X3
 
Foundation:
A. 1 clean . 1 clean + 2 thrusters
x6-8 sets; every 2:30
*build to a a heavy of today’s complex
*15s between on the cluster
 
Barbell Metcon:
 
RX
50 power cleans 155/105

WOD

Monday 12.30.2019

POSTED ON December 29, 2019

WDO | Monday 12.30.2019

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Warm Up:
8 squats with a press out
6 muscle cleans
10 groiners
5 cal row
x2-4 sets
 
Metcon: “Go Coastal”
 
RX (Level 1)
15 cal row
12 Front squats 155/105
9 bar facing burpees
3 rounds for time

WOD

Saturday 12.28.2019

POSTED ON December 28, 2019

WDO | Saturday 12.28.2019

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Warm Up:
6/6 Kb single arm thruster
6/6 Kb high pull
6/6 single arm Kettlebell swing
X3
 
Team Metcon teams of 2:
 
RX (Level 1)
10 synchro squat cleans 95/65
12 partner burpees
(6 each; jump over your partner lateral)
10 synchro chest 2 bar
7 rounds for time

WOD

Friday 12.27.2019

POSTED ON December 26, 2019

WDO | Friday 12.27.2019

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Warm Up:
5 strokes rower arms only
5 strokes rower legs only
:10 handstand hold
X3
4 light double KB snatch
:15 headstand
10 pass throughs
X3
 
Metcon: 20min AMRAP
 
RX (level 1)
15/11 cal row
10 double kettlebell snatch 44/26
10 strict handstand push ups

WOD

Thursday 12.26.2019

POSTED ON December 26, 2019

WDO | Thursday 12.26.2019

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Metcon:
 
10min AMRAP
200m run
150ft single arm overhead carry L/R
10 kipping pull ups
 
Rest 3min
 
10min AMRAP
300m Row
15 moderate goblet squats
30 walking lunge steps
 
Rest 3min
 
10min AMRAP
20/15 cal bike
10 half burpee box jump 24/20
10 hollow rocks
 
Cool Down:
3 rounds for quality
6/6 powel raise
8/8 dumbbell Cuban Press

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