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WOD

Tuesday 01.22.2019

POSTED ON January 21, 2019

WDO | Tuesday 01.22.2019

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Warm Up:
 
:20 Dead Hang
5/5 DB Light High Pull
5/5 DB Press Light Overhead
:15 Handstand Hold
 
x2-3 sets
 
Foundation:
 
A.
 
1min 12 DB Step-up to Box
1min Max Handstand Push-ups
2min rest
 
x4
 
Metcon:
 
*every 5 foot lunge segment counts as 1 rep. so 25 = 5 reps 25/25 = 10 reps.
 
RX (Level 1)
 
12min AMRAP
 
6 DB Cleans 50/35
12 Chest 2 Bar Pull-ups
25/25ft DB Front Rack Lunge 50/35

WOD

Monday 01.21.2019

POSTED ON January 20, 2019

WDO | Monday 01.21.2019

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Warm Up:
 
5 Hips Down Push-ups
10 Groiners
:15 Barbell Hold Overhead
150m Row
 
x2-3 sets
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
8 Ring Push-ups
12 Cal Row
24 Air Squats

WOD

Saturday 01.19.2019

POSTED ON January 18, 2019

WDO | Saturday 01.19.2019

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Warm Up:
 
6min EMOM
 
1st min 12-15 Lemon Squeeze
2nd min 10 Heidens + 4 Half Burpee
3rd min 50ft Samson Lunge
 
x2-3 sets
 
Metcon:
 
15min AMRAP
 
RX (Level 1)
 
60 Wall Balls 20/14
50 Double Unders
50 Box Jump Over 24/20
50 Double Unders
40 Power Cleans 135/95
50 Double Unders
30 Handstand Push-ups
50 Double Unders
20 Bar Muscle-ups

WOD

Friday 01.18.2019

POSTED ON January 17, 2019

WDO | Friday 01.18.2019

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Warm Up:
 
:15 Supinated Dead Hang
5 Scap Push-ups
10 Wall Slides Y
10 Push-up T
 
x2-3 sets
 
Foundation:
 
A. EMOM 8min
 
RX: 5-10 Unbroken Chest 2 Bar Pull Ups
Intermediate: 3 pull ups + chest 2 bar
Beginner: :20 dead hang + 5-7 kips
 
B. Practice Bar Muscle Up Transitions

WOD

Thursday 01.17.2019

POSTED ON January 16, 2019

WDO | Thursday 01.17.2019

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Warm Up:
 
5 Sumo Inch Worm
5 Sumo Good Mornings
5/5 Thorax Rotation
10 Squats with Press out
 
x2-3 sets
 
Strength Metcon:
 
Deadlift 7-5-3
Shoulder Press 7-5-3
Front Squat 7-5-3
 
*Score Total weight lifted today
*establish your working weight for final 3 reps. Subtract 40-60lbs to determine first 7 reps. You will do 3 sets of each rep count to determine failure before moving on. Accumulate a total of 9 sets of work for each lift today or more.
 
Cool Down:
 
3 Rounds For Quality
 
20 Bird Dogs
5/5 Single Leg RDL
10 Hips Down Push-ups
1min Couch L/R

WOD

Wednesday 01.16.2019

POSTED ON January 15, 2019

WDO | Wednesday 01.16.2019

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Warm Up:
 
5 Snatch High Pull
5 Snatch
5/5 Thorax Rotation
5/5 Single Leg RDL
 
x2-3 sets
 
Foundation:
 
A. EMOM build up to a Perfect Rep
 
1 Snatch start with empty bar increase weight 10lbs every set.
 
*receive bar in the squat.
 
Metcon:
 
RX (Level 1)
 
10min AMRAP
 
30 Double Under
15 Power Snatch 75/55

WOD

Tuesday 01.15.2019

POSTED ON January 14, 2019

WDO | Tuesday 01.15.2019

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Warm Up:
 
5 Clean High Pulls
5 Cleans
5 Push Jerk
5 Split Jerk
10 Lemon Squeeze
10 Bird Dogs
 
x2-3 sets
 
Foundation:
 
A. Build to a Heavy 1 Rep Clean and Jerk
 
Metcon:
 
RX (Level 1)
 
7min AMRAP
 
3 Clean and Jerk 135/95
3 Toes 2 Bar
6 Clean and Jerk 135/95
6 Toes 2 Bar
9
9…etc

WOD

Monday 01.14.2019

POSTED ON January 13, 2019

WDO | Monday 01.14.2019

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Warm Up:
 
50ft Shuffle Left
50ft Shuffle Right
15 Hops in Place
50ft Walk on Toes
50ft Walk on Heels Backwards
5 Squats with Press Out
 
x2-3 sets
 
Metcon:
 
17.5
 
RX (Level 1)
 
10 Rounds For Time
 
9 Thrusters 95/65
35 Double Unders

WOD

Saturday 01.12.2019

POSTED ON January 11, 2019

WDO | Saturday 01.12.2019

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Warm Up:
 
5 Clean High Pulls
5 Squat Clean
5 Front Squat
5 Hollow to Arch Kips
 
x2-3 sets
 
*build up to the 3 weight of your division and hit it for 5 reps
 
Metcon:
 
(This is a twist on open work out 17.3)
 
RX (Level 1)
 
8min to complete
 
3 Rounds
 
6 Chest 2 Bar
6 Squat Cleans 95/65
 
Then… 3 rounds
 
7 Chest 2 Bar
5 Squat Cleans 135/95
 
*if complete clock extends to 12min
 
Prior to 12min complete
 
3 Rounds
 
8 Chest 2 Bar
4 Squat Cleans 185/135
 
*if complete clock extends to 16min
 
Prior to 16min complete
 
3 Rounds
 
9 Chest 2 Bar
3 Squat Cleans 225/155
 
*If completed clock extends to 20min
 
Prior to 20:00 complete
 
3 Rounds
 
10 Chest 2 Bar
2 Squat Cleans 245/175
 
*If complete clock extends to 24min
 
Prior to 24min
 
11 Chest 2 Bar
1 Squat Cleans 265/185
 
*If all reps are completed, time cap extends by 4 minutes.

WOD

Friday 01.11.2019

POSTED ON January 10, 2019

WDO | Friday 01.11.2019

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Warm Up:
 
200m Jog
5 SDHP
5 Hips Down Push-ups
4 Cat Camel
 
x2-3 sets
 
Metcon:
 
RX (Level 1)
 
3min AMRAP
 
400m Run (counts as 10pts)
ME Half Burpee remaining time
 
Rest 2min
 
3min AMRAP
 
35 Double Unders
ME SDHP 95/65
 
Rest 2min
 
3min AMRAP
 
30/20 Cal Row
ME Burpee over Rower remaining time
 
x2
 
(you will do all the work listed above twice)

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