WOD
Thursday 10.31.2019
POSTED ON October 30, 2019
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Warm Up: “Dodge ball or pizza box game” *Pizza box game is carry ab mat like a pizza box and other people try to knock it off. Today have fun its Halloween and the open is almost over!!!
Patner Metcon: “Jason vs. Freddy”
100/80 cal air bike (if its guy girl parnter 90 cals)
50 single arm dumbbell step ups
100 toes 2 rings (scale to hanging knee raises)
50 burpee box jump step overs
100ft handstand walk or 200ft bear crawl
50 syncrho dumbbell snatch alt. reps
1min/1min banded ankle distraction
WOD
Wednesday 10.30.2019
POSTED ON October 29, 2019
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:15 false grip dead hang 1
1st min 5-7 hollow to arch swing on rings
2nd min :20 ring support hold
3rd min 2-4 ring muscle ups
*Scale 1 4-5 low ring muscle up transition
*every 3min perform 15 weighted sit ups 45/25
WOD
Tuesday 10.29.2019
POSTED ON October 28, 2019
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WOD
Monday 10.28.2019
POSTED ON October 27, 2019
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2nd min :45 headstand or 30ft handstand walk
ME burpee over rower remaining time
WOD
Thursday 10.24.2019
POSTED ON October 23, 2019
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Metcon: *coaches set rowers for 8min timer
8min Max Distance Run *coaches use indoor track and count laps
WOD
Wednesday 10.23.2019
POSTED ON October 22, 2019
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Metcon Recommendations:
RX (Level 1): Squat body weight and 1/4
Intermediate (Level 2): Body weight
Beginner
(Level 3): squat below body weight
RX (Level 1) : squat body weight
Intermediate (Level 2): squat 75% of body weight
Beginner (Level 3): squat under body weight
:30 handstand hold or handstand walk practice
5 behind the neck thrusters
WOD
Tuesday 10.22.2019
POSTED ON October 21, 2019
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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
50 wall balls 20/14 10ft/9ft
20 lateral burpee over dumbbells
WOD
Monday 10.21.2019
POSTED ON October 20, 2019
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5 empty bar hang squat clean
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
*Surf complex 1 power clean + 1 hang squat clean thruster
WOD
Saturday 10.19.2019
POSTED ON October 19, 2019
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5/3 ring muscle ups *sub 9/5 jumping RMU transitions or 15 low ring transitions
12 candle stick pistols *sub regular candle stick
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
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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