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WOD

Saturday 04.06.2019

POSTED ON April 6, 2019

WDO | Saturday 04.06.2019

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Warm Up:
 
50ft Bear Crawl (knee touches elbow)
8/8 Crossbody RDL
8/8 Single Leg Glute Bridge
200m Jog
 
x2-4 sets
 
Metcon:
 
Level 1 (RX)
 
400m Run
15 Deadlifts 155/105
20 Push-ups open standard
10 Deadlifts 155/105
10 Push-ups open standard
 
5 Rounds For Time

WOD

Friday 04.05.2019

POSTED ON April 4, 2019

WDO | Friday 04.05.2019

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Warm Up:
 
10 Reverse Wall Slides
5 Scap Pull-ups
5 Yoga Push-ups
5/5 Single Arm KBS
 
x2-3 sets
 
Metcon:
 
20min AMRAP
 
Level 1 (RX)
 
5 Chest 2 Bar
10 Wall Balls 20/14
15 Kettlebell Swings 53/35

WOD

Thursday 04.04.2019

POSTED ON April 3, 2019

WDO | Thursday 04.04.2019

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Warm Up:
 
5 Shoulder T Push-ups
10 Lemon Squeeze
10 Half Burpee
:30 Plank
 
x2-3 sets
 
Metcon:
 
30min EMOM
 
Level 1 (RX)
 
1st min 12/9 Cal Air Bike
2nd min Max Dumbbell Snatch 50/35
3rd min 12/9 Cal Row
4th min Max Single Arm Dumbbell Clean and Jerk 50/35
5th min 12 25ft Shuttle Run
6th min Max Double Under
 
*Dumbbell snatch must be alternating
*Dumbbell clean and jerk only 5 per arm
*Shuttle run hand must touch the ground

WOD

Wednesday 04.03.2019

POSTED ON April 2, 2019

WDO | Wednesday 04.03.2019

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Warm Up:
 
5 Clean High Pulls
5 Hang Squat Clean
5 Behind the Neck Press
5 Thrusters
 
x3
 
Foundation:
 
A. Hang Squat Clean 3-3-3-3; rest 2min between
 
Build to a moderate set of 3 today. This should be considered more of a warm up to today’s Metcon to create super-compensation for today’s Metcon and set our CNS up for success.
 
Metcon:
 
*Time must be sub 5:30 to be considered RX *Time must be sub 6:30 to be intermediate

WOD

Tuesday 04.02.2019

POSTED ON April 1, 2019

WDO | Tuesday 04.02.2019

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Warm Up:
 
6/6 Single Leg Glute Bridge
6/6 Single Leg RDL
15 Heavy Russian Twists
 
x3-4 sets
 
Foundation:
 
A. Deadlifts 10-10-10 (Build to a 10RM)
 
Metcon:
 
Level 1 (RX)
 
1000m Run (yes run)
30 Handstand Push-ups
1000m Row
 
For Time

WOD

Monday 04.01.2019

POSTED ON March 31, 2019

WDO | Monday 04.01.2019

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Warm Up:
 
:30 Side Plank L/R
10 Prone PVC Pass Through
50ft Samson Lunge
7 Goblet Squats @3331
 
x3-4
 
Foundation:
 
A1.) Strict Pull Up 5×5; rest 1-2min
A2.) Strict Dip 5×5; rest 1-2min
 
*Athletes can use a band but no kipping
*Add weight if your able to complete all 5 reps with weight.
*Dips can be from knees.

WOD

Saturday 03.30.2019

POSTED ON March 29, 2019

WDO | Saturday 03.30.2019

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Warm Up:
 
10 Reverse Pass Throughs
50ft Duck Walk
5 Snatch High Pull
5 Power Snatch
 
x3
 
Foundation:
 
A. Build/Find a 10RM Single Arm seated Dumbbell Press on left and right arm.
 
Metcon:
 
Requirements
 
*Time Cap 9min
*Sub 5:30 to receive RX
*Sub 6:30 to receive Intermediate
 
Level 1 (RX)
 
50 Power Snatch 115/80
 
For time

WOD

Friday 03.29.2019

POSTED ON March 28, 2019

WDO | Friday 03.29.2019

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Warm Up:
 
5 Clean High Pulls
5 Below the Knee Hang Power Cleans
5 Bent Over Rows
5 Front Squats
 
x3
 
Strength:
 
A. Build to a heavy Power Clean in 15min
 
Metcon:
 
Level 1 (RX)
 
1min Cal Row
1min Dumbbell Power Clean 50/35
1min Weighted Sit-up 45/35
1min Split Jump
1min Rest
 
x3
 
*must perform 4+ cleans every round to be RX

WOD

Thursday 03.28.2019

POSTED ON March 27, 2019

WDO | Thursday 03.28.2019

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Warm Up:
 
50ft Walk on Toes
10 Groiners
10 Cossack Squats
 
x3
 
Strength/Skill:
 
A1.) Kettlebell High Pull 5×8/8; rest :30/:30
A2.) Split Squat 5×10/10; rest :30/:30
 
Metcon:
 
Level 1 (RX)
 
200m Run
15 Jumping Pull-ups
30 Air Squats
 
5 Rounds For Time
 
*Jumping Pull Up 6inches from top of the head.
*16min time cap must make time cap to receive RX

WOD

Wednesday 03.27.2019

POSTED ON March 26, 2019

WDO | Wednesday 03.27.2019

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Warm Up:
 
5 Sumo Inch Worms
10 Barbell Good Mornings
10 Empty Bar Deadlifts
 
x3
 
Strength:
 
A. Build to a 10RM TnG Deadlift in 20min
 
Metcon:
 
RX
 
12min AMRAP
 
ME Burpee
 
*every 1:30 35 double unders
*starts with double unders
*double unders do not count to total

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