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WOD

Thursday 10.31.2019

POSTED ON October 30, 2019

WDO | Thursday 10.31.2019

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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
100 synchro sit ups
For Time
 
Cool Down:
2-3 rounds for quality
2min pigeon L/R
1min/1min banded ankle distraction
1min bridge hold

WOD

Wednesday 10.30.2019

POSTED ON October 29, 2019

WDO | Wednesday 10.30.2019

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Warm Up:
:15 false grip dead hang 1
0 alt. bird dogs
150m row
x2-3 sets
 
Skill: A. EMOM 12min
1st min 5-7 hollow to arch swing on rings
2nd min :20 ring support hold
3rd min 2-4 ring muscle ups
4th min 7-10 ring dips
*Scale 1 4-5 low ring muscle up transition
 
Metcon: “Jack O’Lantern”
RX 150 cal row for time
*every 3min perform 15 weighted sit ups 45/25

WOD

Tuesday 10.29.2019

POSTED ON October 28, 2019

WDO | Tuesday 10.29.2019

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Warm Up:
5 muscle snatch
5 hang power snatch
5 empty bar thruster
x2-3 sets
 
Metcon: “Doozy”
 
RX (Level 1)
15 squat snatch 95/65
400m run
4 rounds for time

WOD

Monday 10.28.2019

POSTED ON October 27, 2019

WDO | Monday 10.28.2019

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Warm Up:
10 lemon squeeze
200m run
50ft burpee broad jump
x3
 
Foundation:
A. EMOM 10min
1st min 5-8 toes 2 bar
2nd min :45 headstand or 30ft handstand walk
 
Metcon:
 
RX (Level 1)
3min AMRAP
500m/400m row
ME burpee over rower remaining time
-rest 2min-
x4

WOD

Thursday 10.24.2019

POSTED ON October 23, 2019

WDO | Thursday 10.24.2019

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Warm Up:
200m jog
20 reverse jump rope
50ft reverse bear crawl
4 candle sticks
x2-3 sets
 
Metcon: *coaches set rowers for 8min timer
8min Max Meter Row
 
-rest 5min-
 
8min Max Distance Run *coaches use indoor track and count laps
 
-rest 5min-
 
8min Max Cal bike
 
-rest 5min-
 
8min AMRAP
50 double unders
10 burpees to plate
45lbs plate

WOD

Wednesday 10.23.2019

POSTED ON October 22, 2019

WDO | Wednesday 10.23.2019

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Metcon Recommendations:

Back Squat (all sets)
RX (Level 1): Squat body weight and 1/4
Intermediate (Level 2): Body weight
Beginner
(Level 3): squat below body weight
 
Front Squats (all sets)
RX (Level 1) : squat body weight
Intermediate (Level 2): squat 75% of body weight
Beginner (Level 3): squat under body weight
 
Warm-Up
50ft duck walk
10 hollow to arch kip
10/10 thorax rotation
:30 handstand hold or handstand walk practice
x2-3
5 empty back back squats
5 empty bar front squats
5 behind the neck thrusters
x2-3

WOD

Tuesday 10.22.2019

POSTED ON October 21, 2019

WDO | Tuesday 10.22.2019

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Warm Up:
50ft lateral plank walk
10 cat camel
12 dead bugs
x2-3 sets
 
Foundation:
A. EMOM 12min
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
 
Metcon: 22min AMRAP
 
RX (Level 1)
60/50 cal air bike
50 wall balls 20/14 10ft/9ft
40 dumbbell snatch 50/35
30 chest 2 bar pull ups
20 lateral burpee over dumbbells
10 ring muscle ups

WOD

Monday 10.21.2019

POSTED ON October 20, 2019

WDO | Monday 10.21.2019

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Warm Up:
5 empty bar power clean
5 empty bar hang squat clean
5 thruster
x2-3 sets
 
Foundation:
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
 
RX (Level 1)
4 Surf Complex 115/80
50 double under
*Surf complex 1 power clean + 1 hang squat clean thruster

WOD

Saturday 10.19.2019

POSTED ON October 19, 2019

WDO | Saturday 10.19.2019

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Warm Up:
:15 ring support hold
5/5 single are ring rows
3/3 bear rolls with
:5 second hold
x3
 
Aerobic Metcon:
15min AMRAP
500m row
5/3 ring muscle ups *sub 9/5 jumping RMU transitions or 15 low ring transitions
 
rest 5min
 
15min AMRAP
200m run
12 candle stick pistols *sub regular candle stick
 
rest 5min
 
15min AMRAP
1.5k bike
5/3 wall walks
 
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

WDO | Friday 10.18.2019

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WORKOUT 20.2

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

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