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Friday 11.16.2018

POSTED ON November 15, 2018

WDO | Friday 11.16.2018

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Warm Up:
 
:15 Double DB Hold Overhead
10 Groiners
50ft Walk on Toes
50ft Walk on Heels Backwards
 
Foundation:
 
A. Turkish Get Up demo
B. BULGARIAN Split Squat 4 sets of 6/6; rest :30/:60
 
*Use Dumbbells
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
400m Run
10 Turkish Get Ups 50/35
15 Pull-ups

WOD

Thursday 11.15.2018

POSTED ON November 14, 2018

WDO | Thursday 11.15.2018

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Warm Up:
 
10 Reverse Pass Throughs
5 Sumo Inch Worm
5 Hips Down Push-ups
:15 Handstand Hold
 
x2-3 sets
 
Foundation:
 
Every 1:15 x3
 
1st Strict Press 5 reps
2nd Hollow Body Hold :45
3rd Arch Hold :45
 
Metcon:
 
RX (Level 1)
 
“Diane”
 
21-15-9
 
Deadlift 225/155
Handstand Push-ups

WOD

Wednesday 11.14.2018

POSTED ON November 13, 2018

WDO | Wednesday 11.14.2018

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Warm Up:
 
7 Sumo Squats
10 Dead Bugs
10 Alternating Dead Bugs
10 Reverse Pass Throughs
 
x2-3 sets
 
Foundation:
 
A. RDL 4 sets of 10 @80% clean max (see video below and fast forward to 2:48)
 
Metcon:
 
RX (Level 1)
 
30 Front Squats 135/95
10 Bar Muscle ups
20 Front Squats 135/95
10 Bar Muscle ups
 
For Time

WOD

Tuesday 11.13.2018

POSTED ON November 13, 2018

WDO | Tuesday 11.13.2018

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Warm Up:
 
7/7 KB High Pull
10 Groiners
10 Heidens
10 Cossack Squats
 
x2-3 sets
 
Metcon:
 
RX (Level 1)
 
“Chelsea”
 
EMOM 30min
 
5 Pull-ups
10 Push-ups
15 Air Squats

WOD

Monday 11.12.2018

POSTED ON November 11, 2018

WDO | Monday 11.12.2018

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Warm Up:
 
5 Snatch High Pulls
5 Hang Power Snatch
5 Tall Snatch
5 Overhead Squats
5/5 Thorax Rotation
 
x2-3 sets
 
Foundation:
 
A. 15min to build to a heavy Power Snatch single
 
Metcon:
 
RX (Level 1)
 
9min AMRAP
 
8 Overhead Squats 115/85
6 Deadlifts 115/85
4 Hang Power Snatch 115/85

WOD

Saturday 11.10.2018

POSTED ON November 9, 2018

WDO | Saturday 11.10.2018

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Warm Up: (10-12min)
 
50ft Reverse Samson Lunge
50ft High Knees (focus on hitting the ground as much as possible)
5 Strokes Rower legs only
5 Strokes arms only
 
x2-3 sets
 
Skill:
 
A1.) Strict Toes 2 Bar 4 sets 7-10; rest 60s
A2.) Parralette pass throughs 4 sets 10; rest 60s (use bumper plates)
 
Metcon:
 
Teams of 2
 
RX/Intermediate/Beginner (Level 1/2/3)
 
30min
 
P1 800m Run
P2 Row For Meters
 
Cool Down: (12min)
 
3 Rounds For Quality
 
1min Supine L/R
2min Fire Logs L/R
1min Pigeon L/R

WOD

Friday 11.09.2018

POSTED ON November 8, 2018

WDO | Friday 11.09.2018

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Warm Up: (8-10min)
 
7/7 KB High Pull
20 Hops in Place
50ft Side Shuffle L/R
10 Cossack Squats
 
x2-3 sets
 
Foundation: (10min)
 
A. EMOM 10min
 
1st 7/7 Moderate Dumbbell Step-up 24/20
2nd 7/7 Heavy Single Arm Dumbbell Row
 
Metcon: (20min)
 
RX (Level 1)
 
100 Double Unders
50 Wall Balls 20/14
40 Power Cleans 155/115
25 Strict HSPU
 
For Time

WOD

Thursday 11.08.2018

POSTED ON November 7, 2018

WDO | Thursday 11.08.2018

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Warm Up: (8-10min)
 
10 Wall Slides
10/10 Plank Slides
5 Hips Down Push-ups
200m Jog
 
x2-3 sets
 
Foundation: (24min)
 
Every 1:30 x8
 
1st Close Grip Bench Press 5 reps 75%+
2nd Strict Pull Ups 5-7
 
Metcon: (6-12min)
 
RX (Level 1)
 
“Hold on Tight”
 
1000m Row
75 Burpees
 
For Time
 
*12min time cap

WOD

Wednesday 11.07.2018

POSTED ON November 6, 2018

WDO | Wednesday 11.07.2018

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Warm Up: (6-9min)
 
5 Squat with Press out
:15 Supinated Dead Hang
10 Lemon Squeeze
 
x2-3 sets
 
Foundation: (10-15min)
 
A. Front Squat 4×3 @80-85% of clean; rest 90-120s
 
*front squat is from the ground
 
Metcon:
 
“It’s going down”
 
RX (Level 1)
 
4 Rounds For Time
 
30 Push-ups
20 Front Squats 115/85
20 Push Presses 115/85
30 Sit-ups
 
*push ups open standard

WOD

Tuesday 11.06.2018

POSTED ON November 5, 2018

WDO | Tuesday 11.06.2018

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Warm Up: (8-10min)
 
5 Push-up T
10 Plank Slides
:15 Supinated Dead Hang
50ft Bear Crawl
 
x2-3 sets
 
Foundation: (6min)
 
A. Close Grip Bench Press EMOM
 
6min 7 reps every min build to a heavy 7
 
Metcon: (15-25min)
 
RX (Level 1)
 
500m Row
400ft Single Arm Farmers Carry 70/53
1000m Row
400ft Single Arm Farmers Carry 70/53
500m Row
 
For Time
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