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WOD

Saturday 06.15.2019

POSTED ON June 15, 2019

WDO | Saturday 06.15.2019

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Warm Up:
10 prone pass throughs
6 squats with a press out
10/10 leg swings
x3
200m jog
6 hollow to arch swings
5 front squat
5 deadlifts
x3
build to a heavy deadlift and front squat thats heavier than what you’ll use in today’s Metcon for sets of 5.
 
Metcon: “Wobbegong”
 
Level 1 (RX)
5min AMRAP
15/12 cal row
10 toes 2 bar
5 front squats 165/110
rest 3min
5min AMRAP
15/12 cal air bike
10 deadlifts 165/110
5 strict handstand push ups
rest 3min
5min AMRAP
15/12 cal row
10 toes 2 bar
5 front squats 165/110
rest 3min
5min AMRAP
15/12 cal air bike
10 deadlifts 165/110
5 strict handstand push ups

WOD

Friday 06.14.2019

POSTED ON June 13, 2019

WDO | Friday 06.14.2019

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Warm Up:
200m jog
10 prone pass throughs
50ft duck walk
10 cossack squats
x3
 
Skill:
A. EMOM 10min
1st min :45 FLR hold or Plank
2nd min 5 med ball candle sticks
 
Partner Metcon: “School of Fish”
30min to complete
 
Level 1 (RX)
50 synchro wall balls 20/14
50 synchro dumbbell power snatch 50/35
40 synchro wall balls 20/14
40 synchro dumbbell power snatch 50/35
30 synchro wall balls 20/14
30 synchro dumbbell power snatch 50/35
20 synchro wall balls 20/14
20 synchro dumbbell power snatch 50/35
10 synchro wall balls 20/14
10 synchro dumbbell power snatch 50/35
For Time

WOD

Thursday 06.13.2019

POSTED ON June 12, 2019

WDO | Thursday 06.13.2019

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Warm Up:
Pizza Box game (google this & perform for 10min before class! Super fun use ab mats for the targets you carry overhead.)
 
Metcon: 40min AMRAP Sustain 80%
1200m row
100ft prisoner lunge
1min handstand hold
4 rope climbs
2k bike
25 half burpee
200ft heavy single arm farmers carry
 
Cool Down: 2 Rounds For Quality
25 banded tricep push down
25 barbell curls
15 push ups

WOD

Wednesday 06.12.2019

POSTED ON June 11, 2019

WDO | Wednesday 06.12.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 power snatch
5 overhead squats
x3
 
Foundation:
A. EMOM 10min 2 power snatch + 2 overhead squats *Start at 70% of 1RM Power Snatch and build each round if you desire.

WOD

Tuesday 06.11.2019

POSTED ON June 10, 2019

WDO | Tuesday 06.11.2019

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Warm Up:
50ft samson lunge
10 russian baby makers
10 empty bar good mornings
x2-3 sets
 
Foundation:
A. Back Rack Lunge 4 sets of 10/10 65-70%; rest :30 between legs and 1-2min between sets
 
Metcon: “Sand Shark”
 
Level 1 (RX)
1min hang squat clean 95/65
1min sit up
1min sumo deadlift high pull 95/65
1min double unders
1min rest
x3

WOD

Monday 06.10.2019

POSTED ON June 9, 2019

WDO | Monday 06.10.2019

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Warm Up:
 
10 reverse wall slides
5 scap push ups on elbows
10 groiners
:15 barbell hold over head + 10 empty bar strict press
x3
 
Foundation: 15 min to complete
 
A. Strict Press 5 sets of 5 at 65%-70% of 1RM
 
Metcon: “Thresher”
 
RX
25 Kettlebell Swing 70/53
25 burpee
 
3 Rounds For Time

WOD

Saturday 06.08.2019

POSTED ON June 7, 2019

WDO | Saturday 06.08.2019

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Warm Up:
10 reverse wall slides
:15 handstand hold
5 scap push ups off elbows
10 lemon squeeze
5 hollow to arch kips
x3
 
Skill
A. 5-6 sets of this complex… 2-5 strict handstand push ups+ 3-7 kipping handsand push ups
 
Metcon:
 
Level 1 (RX)
12min AMRAP
12 single arm overhead lunge 50/35
12 toes 2 bar
12 dumbbell snatch 50/35

WOD

Friday 06.07.2019

POSTED ON June 6, 2019

WDO | Friday 06.07.2019

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Warm Up:
:30 plank
8 squats with a press out
8/8 dynamic leg swings
x2-3 sets
:15 dead hang
6/6 thorax rotations
3-5 thrusters (building weight each set
x2-3 sets
3-5 pull ups
3-5 thrusters
2-3 pull ups
2-3 thrusters
x2-3 sets;
walking rest between sets rest :90-:180 seconds
*Perform sets at 80%-90%-95%+

WOD

Thursday 06.06.2019

POSTED ON June 5, 2019

WDO | Thursday 06.06.2019

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Metcon: 45min of Sustainable Work 80% effort (Unbroken Pace)
 
800m run
200ft heavys dumbbell farmers carry
1000m row
45 prisoner step ups
1.5k bike
200ft walking lunge
 
Cool Down: 2-3 Rounds For Quality
1min Saddle Eagle L/R
1min down dog 1min Cross Shin L/R

WOD

Wednesday 06.05.2019

POSTED ON June 4, 2019

WDO | Wednesday 06.05.2019

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Warm up:
5 muscle cleans
5 clean high pulls
5 hang power cleans
5 push jerk
x3
Foundation:
A. Power Clean EMOM 6min 3-5 Touch N Go Power Cleans @75-85% of 1RM Power Clean
Metcon:
“Hammerhead”
Level 1 (RX)
4min AMRAP
4 deadlifts 155/105
6 hang power cleans 155/105
8 shoulder to overhead 155/105
x3;
rest 1min between each AMRAP

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