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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

WOD

Saturday 11.30.2019

POSTED ON November 30, 2019

WDO | Saturday 11.30.2019

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Warm Up:
50ft walk on toes forward
50ft walk on toes backwards
10/10 leg swings
X3
8 step ups alt. legs
10 lemon squeeze
5 squats with a press out
5 air thrusters
X3
 
Metcon:
RX (Level 1) “Legs like jello”
10-20-30-40-50
Box jumps 24/20
Thruster 45lbs (both men and women)
Sit ups

WOD

Friday 11.29.2019

POSTED ON November 29, 2019

WDO | Friday 11.29.2019

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Warm Up:

Bear Crawl and Duck walk relay race

Metcon:

400m run
200ft double KB front rack carry
50ft handstand walk or 100ft bear crawl
15 v-ups
9 hspu

5 rounds for time

Cool Down:

3 rounds for Quality

10-12 banded chest 2 bar pull ups
15 empty bar reverse curl

WOD

Wednesday 11.27.2019

POSTED ON November 26, 2019

WDO | Wednesday 11.27.2019

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Warm Up:
Duck Duck Goose (yes it will be so much fun) or another game for warm up
 
Aerobic Metcon:
15min AMRAP
250m row
100ft double dumbbell overhead carry
30 prisoner step ups
Rest 5min
15min AMRAP
15/12 cal air bike
100ft lunge
1min FLR hold or 1min plank
1min handstand hold
 
Cool Down:
10min EMOM
1st min arch rocks
2nd min :20/:20 side plank

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