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WOD

Tuesday 11.26.2019

POSTED ON November 26, 2019

WDO | Tuesday 11.26.2019

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Warm Up:
5 empty bar muscle snatch
:15 barbell hold overhead
5 empty bar power snatch
x2-3 sets
 
Foundation 6min EMOM
Front Squat (from ground)
3 reps *Use 70-85% of 1RM clean
 
Metcon:
RX (Level 1)
21-15-9
Power Snatch 95/65
Overhead Squat 95/65

WOD

Monday 11.25.2019

POSTED ON November 24, 2019

WDO | Monday 11.25.2019

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Warm Up:
:15 dead hang
10 pass throughs
10 heidens
X2-3
5/5 single arm kbs
5-7 hollow to arch kips
X2-3 sets
 
Metcon: (Time Cap 35min)  “3 amigos”
 
RX (Level 1) 
15-12-9 
Power Clean 135/95 
burpee over bar 
12-9-6 
Power Clean 185/125
burpee to target 6in/4in 
9-6-3 
Power Clean 205/145
burpee box jump 24/20 
For Time

WOD

Saturday 11.23.2019

POSTED ON November 22, 2019

WDO | Saturday 11.23.2019

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Warm Up:
10 push up shoulder taps
10 lemon squeeze
:15 Supinated dead hang
X3
5 empty bar press
5 empty bar push press
5 empty bar jerk
X3
 
A. Jerk from the rack 3-3-2-2-1-1; rest 2min between (Use either version of the jerk your currently working on)

WOD

Thursday 11.22.2019

POSTED ON November 21, 2019

WDO | Thursday 11.22.2019

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Warm Up:
50ft bear crawl
15 flutter kicks
10 groiners
X3
5/5 light dumbbell press
:30 double unders practice
8 wall balls
X3
 
Metcon: “The other guys”
 
Teams of 2 you go I go format
 
RX (Level 1)
15 push press 135/95
45 double unders
15 wall balls 20/14 10ft/9ft
4 rounds (each partner will do 4 rounds)
20 dumbbell snatch 50/35
45 double unders
25 sit ups
4 rounds (each partner will do 4 rounds)
 
For Time

WOD

Thursday 11.21.2019

POSTED ON November 20, 2019

WDO | Thursday 11.21.2019

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Warm Up:
Group Duck Walk Race
 
Metcon:
 
15min AMRAP
250m row
30 kettlebell swings moderate
100ft bear crawl
7 strict pull ups
 
Rest 5min
 
15min AMRAP
1.5k bike
100ft dumbbell overhead lunge 20 alt. (5reps)
dumbbell hang clean and jerk

WOD

Wednesday 11.20.2019

POSTED ON November 19, 2019

WDO | Wednesday 11.20.2019

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Warm Up:
50ft toe pull
10 Cossack squats
10 jumping jacks
X3
5/5 single leg good mornings
5 hips down push ups
5 empty bar deadlifts
X3
Build to a heavy set of 2 deadlifts in 5 sets or less
 
Metcon: 14min AMRAP “Zip it”
 
RX (Level 1)
21 deadlift 275/185
21 lateral burpees over bar
21 box jump overs 24/20
21 handstand push ups

WOD

Tuesday 11.19.2019

POSTED ON November 18, 2019

WDO | Tuesday 11.19.2019

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Warm Up:
5 squats with a press out
10 groiners
10/10 thorax rotation
5 empty bar front squats
X2-3 sets
 
Strength:
A. Front Squat 5-5-3-3-2; rest 1-2min
*bar comes from the ground
 
Metcon: “I come from a land down under”
 
RX (Level 1)
15 thrusters 95/65
15 cal row
3 rounds for time

WOD

Monday 11.18.2019

POSTED ON November 17, 2019

WDO | Monday 11.18.2019

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Warm Up:
:20 hollow to arch kip
:10 rest
:20 glute bridge
:10 rest
:20 strict pull up
:10 rest
:20 split jump
:10 rest
 
x2-3 sets
 
Metcon: “100s”
 
RX (Level 1)
10 pull ups
10 burpees
10 kbs 70/53
10 rounds for time

WOD

Saturday 11.16.2019

POSTED ON November 15, 2019

WDO | Saturday 11.16.2019

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Warm Up:
 
5 muscle clean
 
5 tall clean
 
5 push press
 
5 split jerks
 
x2-3 sets
 
Foundation:
 
A. Every 2min for 8 sets 2 Clean & Jerk
 
*increase weight over the sets
 
Metcon: (15min time cap)
 
RX (Level 1)
 
50 Shoulder to overhead for time 135/95
 
*every min on the min 25 double unders
 
*goal is to use the jerk

WOD

Friday 11.15.2019

POSTED ON November 14, 2019

WDO | Friday 11.15.2019

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Warm up:
10 alt. down dog toe taps
10 groiners
50ft toe pull
X2-3
5/5 single leg good morning
:15 handstand hold
5 empty bar deadlifts
X2-3
 
Build to a heavy 3 rep deadlift
 
Metcon: “Fade into Black”
 
15min AMRAP
RX (Level 1)
5 deadlifts 275/185
30 air squats
7 strict HSPU

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