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WOD

Friday 10.04.2019

POSTED ON October 3, 2019

WDO | Friday 10.04.2019

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Warm Up:
8min Air Bike
then…
50ft samson lunge
5 burpee
10 lemon squeeze
x2-3 sets
10 leg swings
50ft low side shuffle L/R
4/4 step ups
x2-3 sets
 
Metcon: WZAOC 18.4
 
RX (Level 1)
16 minute AMRAP
Devil Press 50/35 Alt.
DB Step-ups 24/20
2/2, 4/4, 6/6, 8/8, 10/10, etc

WOD

Thursday 10.03.2019

POSTED ON October 2, 2019

WDO | Thursday 10.03.2019

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Warm Up:
:20 burpee
:10 rest
:20 split jumps
:10 rest
:20 PVC good morning
:10 rest
:20 high knees
:10 rest
x3-4 sets

WOD

Tuesday 10.02.2019

POSTED ON October 1, 2019

WDO | Tuesday 10.02.2019

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Warm Up:
10 prone pass throughs
10 push up shoulder taps
6/6 thorax rotation
:10/:10 passive single arm dead hang
x2-3 sets
 
Foundation:
A. EMOM 12min
1st min :15-:20 top of bar support hold
2nd min 3-5 candle sticks
(think opening the hips on a bar muscle up)
3rd min 8-12 hollow to arch kip
 
Metcon: “Burt & Ernie”
 
RX (Level 1)
9-7-5
Wall Walk
Bar Muscle Up

WOD

Tuesday 10.01.2019

POSTED ON September 30, 2019

WDO | Tuesday 10.01.2019

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Warm Up:
5 scap pull ups
5 scap push ups
50ft bear crawl
x3
10 cuban press with PVC pipe
10 groiners
6 squats with a press out
x3
 
EMOM 9min
1st min :45 hollow body hold
2nd min :45 arch hold w/PVC
3rd min 5-7 hollow to arch kip
 
Metcon:
*chin must be over bar during pull ups
*chest must touch the ground during push ups
*hands & forearms can not touch legs our the ground during squats
 
“Cindy” 20min AMRAP
 
RX (Level 1)
5 pull ups
10 open standard push ups
15 air squats

WOD

Monday 09.30.2019

POSTED ON September 29, 2019

WDO | Monday 09.30.2019

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Warm Up:
200m jog
10 down dog toe taps
x2-3
Pose Running Drills: (youtube video Pose Running Drills: Lean and Pull)
50′ bunny hops with lean
50′ single leg but kick R/L
x2-3 sets
5/5 db clean and jerks
5-7 deadlifts adding weight each set
x2-3 sets
 
Metcon:
RX (Level 1)
800m run
50 double unders
50 Single arm DB hang clean and jerks (sets of 5) 50/35 50 toes 2 bar
50 deadlifts 185/125
50 burpee 6in target
800m run
For time

WOD

Saturday 09.28.2019

POSTED ON September 27, 2019

WDO | Saturday 09.28.2019

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Warm Up:
:15 bent knee hollow rock
4 heidens + ME broad jump
10 groiners
x2-3 sets
 
Foundation: EMOM 10min
1st min :30-:45 hollow body hold w/PVC
2nd min :30-:45 arch hold w/PVC
 
Metcon:
 
RX (Level 1)
20 overhead med ball lunge steps 20/14
25 Med Ball Cleans 20/14
30 sit ups weighted with med ball 20/14
4 rounds for time

WOD

Friday 09.27.2019

POSTED ON September 26, 2019

WDO | Friday 09.27.2019

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Warm Up:
5 muscle clean
5 push jerks
5 front squats
x3 sets
 
Strength:
A. Front Squat 1 1/14 4-4-3-2-1; rest :90-:120 seconds

WOD

Thursday 09.26.2019

POSTED ON September 25, 2019

WDO | Thursday 09.26.2019

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Warm Up:
5min air bike or row
 
Aerobic Metcon: Teams of 2 complete
 
RX/Intermediate (Level 1 & 2)
150 cal row
1mile partner rope run
150 cal air bike
 
Beginner (Level 3)
125 cal row
800m partner rope run
125 cal air bike
 
*Bike and rower may switch at any time but 1 person must be in active rest
Active rest options: Plank, Wall Sit, Dead Hang, Sorenson Hold, Double KB hold overhead

WOD

Wednesday 09.25.2019

POSTED ON September 24, 2019

WDO | Wednesday 09.25.2019

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Warm-Up
 
50ft lateral crawl
 
10 groiners
 
:30 hollow body hold
 
x2-3
 
5 half burpee
 
10/10 leg swings
 
:30 handstand hold or handstand walk practice
 
x2-3
 
5 empty bar good mornings
 
5 behind the neck press
 
5 empty bar deadlifts
 
x2-3
 
Strength Metcon:
 
RX (Level 1)
 
Deadlift 7-7-5-5-3-1; rest 2-3min between sets

WOD

Tuesday 09.24.2019

POSTED ON September 23, 2019

WDO | Tuesday 09.24.2019

0 Comments / CATEGORY:
Warm Up:
:15 dead hang
6/6 DB high pull
6/6 single arm russian swing w/dumbbell
x2-3 sets
 
Foundation:
A. Strict Pull Up 5-5-3-3-1-1; rest 1-2min
B. EMOM 6min 5-7 kipping pull ups
*Weighted pull ups if possible (record body weight + weight lifted)
*Scaled athletes work on the hollow to arch kip during the emom.
 
Metcon:
RX (Level 1)
21-15-9
Alternating Dumbbell Snatch 50/35
Lateral burpee over the dumbell

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