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WOD

Wednesday 09.11.2019

POSTED ON September 10, 2019

WDO | Wednesday 09.11.2019

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Warm Up:
5 behind the neck snatch grip press
5 muscle snatch
:15 handstand hold
5 snatch high pulls
5 push up shoulder tap
5 power snatch
x2-3
 
Metcon: “Never Forget”
 
RX (Level 1)
9min AMRAP
9 chest 2 bar pull ups
11 handstand push ups
1 snatch 165/115
 
Intermediate (Level 2)
9min AMRAP
9 bar pull ups
11 handstand push ups to ab mat
1 snatch 135/95

WOD

Tuesday 09.10.2019

POSTED ON September 9, 2019

WDO | Tuesday 09.10.2019

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Warm Up:
10 russian baby makers
10 heidens
10 prone pass throughs
x3
 
Foundationl: EMOM 10min
1st min :15 headstand + handstand walk
2nd min 20 alternating kb goblet hold deadbug
 
Partner Metcon:
 
RX (Level 1)
9-15-21
Synchronized thrusters 95/65
Synchronized bar facing burpees
for time

WOD

Monday 09.09.2019

POSTED ON September 8, 2019

WDO | Monday 09.09.2019

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Warm Up:
50ft butt kicks
50ft high knees
50ft bear crawl
10 barbell good mornings
x3
then…
 
4 sets, work up to a heavy set of 5 reps on Deadlift.
 
Metcon:
RX (Level 1)
21 deadlifts 225/155
400m run
18 deadlifts 225/155
400m run
15 deadlifts 225/155
400m run
12 deadlifts 225/155
400m run

WOD

Saturday 09.07.2019

POSTED ON September 7, 2019

WDO | Saturday 09.07.2019

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Warm Up:
5 muscle clean
5 power clean
5 front squats
x3
then…
10min prep window
A1.) Partner Synchro wall ball prep 8 wall balls x3
A2.) Hit the final weight for Metcon for 2 reps x3
 
Partner Metcon:
 
RX (Level 1)
50 synchronized wall balls 20/14 10ft/9ft
30 cleans 135/95
50 synchronized wall balls 20/14 10ft/9ft
20 cleans 185/125
50 synchronized wall balls 20/14 10ft/9ft
10 cleans 225/155
For Time

WOD

Friday 09.06.2019

POSTED ON September 6, 2019

WDO | Friday 09.06.2019

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Warm Up:
5 yoga push ups
10 push up shoulder taps
100m jog x3
 
Foundation: 10min EMOM
1st min dummbell bench press 5-7 reps
2nd min half kneeling press 6/6
 
Metcon: *200m run is 10 reps
 
RX (Level 1) 15min AMRAP
200m run
28 single arm dumbbell push press (sets of 7 on each arm) 50/35
2 rope climbs

WOD

Wednesday 09.04.2019

POSTED ON September 3, 2019

WDO | Wednesday 09.04.2019

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Warm Up:
5 muscle clean
5 clean high pulls
5 behind the neck press
5 power clean
x3
 
10min Prep Window
A1.) Kipping ring dip practice x3
A2.) Work up to a heavy 3 rep power clean x3
 
Metcon: *RX+ squat cleans but must be within time cap to receive RX+ (The original workout was prescribed with squat cleans but for intensity purposes, speed and consistency through the years they developed the “Power version” or “Power Elizabeth.”)
 
RX (Level 1) “Power Elizabeth”
21-15-9
Power Clean 135/95
Ring Dips
for time

WOD

Friday 08.30.2019

POSTED ON August 29, 2019

WDO | Friday 08.30.2019

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Warm Up:
5 strokes rower legs only
5 strokes rower arms only
10 heidens
x3
5 muscle clean
5 clean high pulls
5 hang power clean
x3
 
then… Work up to a heavy set of 5 hang power cleans in 5 sets of less.
 
Partner Metcon: *40min Time Cap
 
RX (Level 1)
100 cal row (sets of 10 cals)
42 Hang Power Cleans 135/95
75 cal air bike (sets if 15 cal sprints)
30 Hang Power Cleans 155/105
400m partner rope run
18 Hang Power Cleans 185/125

WOD

Thursday 08.29.2019

POSTED ON August 28, 2019

WDO | Thursday 08.29.2019

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Warm Up: Team Relay race on air bike, row or run.
 
Aerobic Metcon:
 
12min AMRAP
250m row
5 push ups
10 half burpee
25 sit ups weighted
10 strict dips
5 strict pull ups
x3;
rest between each set 5min
(goal is repeatability between sets)
 
Cool Down:
2 rounds for quality
2min eagle L/R
2min cross shin L/R
2min frog

WOD

Wednesday 08.28.2019

POSTED ON August 27, 2019

WDO | Wednesday 08.28.2019

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Warm Up:
5 muscle snatch
5 snatch high pull
5 power position snatch
5 hang snatch 5 snatch
x2-3
 
Foundation: 15min
A. 1 power position snatch + 1 hang snatch + 1 snatch x5; rest 1-2min between
*Start at 75% of your 1RM snatch and progress each set with weight
*Beginner Athletes perform the following 1 snatch grip deadlift + 1 hang snatch pull from knee + 1 power snatch x5; rest 1-2min
 
Metcon:
 
RX (Level 1)
15 cal row
12 power snatches 95/65
9 burpees
3 rounds for time

WOD

Tuesday 08.27.2019

POSTED ON August 26, 2019

WDO | Tuesday 08.27.2019

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Warm Up:
10 empty bar good morning
:15 handstand hold
8 push up shoulder taps
x3
10 empty bar deadlifts
5 yoga push ups
10 groiners
x3 then…
Work Up to a heavy set of 3 deadlifts in no more then 5 sets.
 
Metcon: “Diane”
 
RX (Level 1)
21-15-9
Deadlift 225/155
Handstand Push Up

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