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WOD

Saturday 07.20.2019

POSTED ON July 20, 2019

WDO | Saturday 07.20.2019

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Warm Up:
10 reverse wall slides
10 prone pass throughs
5/5 thorax rotation
x2-3 sets
5 hollow to arch kip
5 empty bar sdhp
5 empty bar OHS
5 empty bar thruster
x2-3 sets
 
Metcon: RX (Level 1)
400m run
20 pull ups
30 sdhp 95/65
20 pull ups
30 OHS 95/65
20 pull ups
30 thruster 95/65 20
20 pull ups
400m run
For Time

WOD

Friday 07.19.2019

POSTED ON July 18, 2019

WDO | Friday 07.19.2019

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Warm Up:
50ft duck walk
5 hips down push ups
50ft broad jump
5/5 thorax rotation
×2-3 sets
 
Foundation: 15-20min to complete
A. Back Squat
1×5 80%
1×5 82%
1×5 85%
1×5 87%

WOD

Thursday 07.18.2019

POSTED ON July 17, 2019

WDO | Thursday 07.18.2019

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Warm Up:
50ft lateral plank walk L/R
20 mountain climbers
10 low cossack squats
x2-3 sets

WOD

Wednesday 07.17.2019

POSTED ON July 16, 2019

WDO | Wednesday 07.17.2019

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Warm Up:
5 muscle snatch
5 snatch high pull
5 power snatch
5 overhead squats
x2-3 sets
 
Foundation: EMOM 7min
Power Snatch 4-5 @82-85% of 1RM
 
Metcon: *lunges will be in place alternating feet
 
RX (Level 1)
8min AMRAP
12 dumbbell front rack lunge 50/35
35 double unders

WOD

Tuesday 07.16.2019

POSTED ON July 15, 2019

WDO | Tuesday 07.16.2019

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Warm Up:
10 lemon squeeze
10 wall facing wall slides w/slider
10 cat/camel
10 groiners
x3
 
Foundation: EMOM 10min
1st min 15 arch rock with pvc pipe
2nd min strict dip 5-7 reps
 
Partner Metcon: 30min time cap
 
RX (Level 1) *1 partner must be riding an air bike while the other is completing the work. You can switch at any time. Workout is complete when all work and air bike are complete.
 
(250/225 cal air bike)
60 shoulder to over head 155/105
70 toes 2 bar
80 burpee to 12in target
For time

WOD

Monday 07.15.2019

POSTED ON July 14, 2019

WDO | Monday 07.15.2019

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Warm Up:
5 muscle cleans
5 clean high pulls
5 power cleans
5 behind the neck thrusters
x3
Foundation:
A. EMOM 7min 3-5 Power Clean 82-85% of 1RM *if you do not have a 1RM power clean establish one. Metcon:
 
RX (Level 1)
500m row
50 Wall balls 20/14
400m row
40 Wall balls 20/14
300m row
30 Wall balls 20/14
200m row
20 Wall balls 20/14
100m row
10 Wall balls 20/14

WOD

Saturday 07.13.2019

POSTED ON July 12, 2019

WDO | Saturday 07.13.2019

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Warm Up:
10 prone lass throughs
:15 deadhang + 5 scap push ups
5 good mornings
x2-3
3-5 hollow arch kips
3 moderate dead lifts
:15 handstand hold + 5 handstand shrug
x2-3 sets
then…
Warm up to working weight for todays Metcon. Mix in a small amount of kipping chest 2 bar, pull up or jumping pull up and handstand push ups.
 
Metcon: “Zimmerman”
 
RX (Level 1) 25min AMRAP
11 Chest to bar pull ups
2 Deadlifts 315/225
10 Handstand push ups

WOD

Friday 07.12.2019

POSTED ON July 11, 2019

WDO | Friday 07.12.2019

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Warm Up:
10 lemons squeeze
10 reverse wall slides
10/10 throrax rotation
x2-3 sets
 
Foundation: EMOM 16min
1st min 50ft single arm overhead dumbbell lunge
2nd min 3-5 snap to support
3rd min 7 candle sticks or candle stick pistols alternating
4th min 1-3 strict muscle ups weighted if possible
 
Metcon:
 
RX (Level 1)
30 cal row
50 toes 2 bar
30 cal row
For time

WOD

Thursday 07.11.2019

POSTED ON July 10, 2019

WDO | Thursday 07.11.2019

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Warm Up:
20 leg lifts
50ft bear crawl
50ft ostrich walk
x2-3 sets
 
Aerobic Metcon:
15min AMRAP
800m run
7 strict ring pull ups
100ft double kettlebell front rack carry
7 strict ring dips
100ft bear crawl or 50ft handstand walk
rest 5min
15min AMRAP
1000m row
10 deficit push ups
30 prisoner step ups (athletes chose height)
10 toes 2 rings
100 single unders
 
Cool Down: 3 rounds for quality
25 GHD sit ups
15 hip extensions

WOD

Wednesday 07.10.2019

POSTED ON July 9, 2019

WDO | Wednesday 07.10.2019

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Warm Up:
50ft duck walk
10 cossack squats
50ft toe pull
5 empty bar kang squats
x2-3 sets
 
Foundation: 15-20min to complete
A. Back Squat 5 sets of 5 @80-87%; rest 1:30-2:30 between sets
 
Metcon: RX (Level 1)
21 Single arm dumbbell push press 50/35 (21 on left and right arm)
4 rope ascents
15 Single arm dumbbell push press 50/35 (15 on left and right arm)
3 rope ascents
9 single arm dumbbell push press 50/35 (9 on left and right arm)
2 rope ascents

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