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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

WOD

Monday 11.05.2018

POSTED ON November 5, 2018

WDO | Monday 11.05.2018

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Warm Up: (8-10min)
 
5/5 kb high pull
:15 dead hang
50ft samson lunge
200m jog
 
x2-3 sets
 
Metcon: (25-45min)
 
“The Pale Ale”
 
RX (Level 1)
 
20 unbroken wall balls 20/14
30 unbroken double unders
400m run
30 box jump 24/20
20 pull ups
 
4 rounds for time

WOD

Friday 11.02.2018

POSTED ON November 2, 2018

WDO | Friday 11.02.2018

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Warm Up: 
 
5 Strokes Rower arms only
5 Strokes Rower legs only
1min Hollow Body Hold
1min Arch Hold
 
x2-3 sets
 
Foundation: 
 
A. EMOM 9min
 
1st min :45 Headstand
2nd min :45 Hollow Body Hold
3rd min 5-7 Kipping Handstand Push-ups
 
*During this time coaches make sure to talk to athletes about the kipping handstand push up. Use this time to develop and work on the skill before we perform the movement in the Metcon today.
 
Metcon: 
 
Level 1 (RX) 
 
15min AMRAP
 
500m Row
15 Ring Dips
10 Strict Handstand Push-ups

WOD

Thursday 11.01.2018

POSTED ON October 31, 2018

WDO | Thursday 11.01.2018

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Warm Up: (8-10min)
 
10 Groiners
50ft Samson Lunge
10 Lemon Squeeze
5-7 Hollow to Arch Kips
 
x2-3 sets
 
*during the warm up break out and work on toes 2 bar
 
Metcon: (20min)
 
RX (Level 1)
 
20min AMRAP
 
400m Run
15 DB Lungesters 50/35
12 Toes 2 Bar
 
*Lungester = 1 reverse lunge right + 1 reverse lunge left + 1 thruster

WOD

Wednesday 10.31.2018

POSTED ON October 30, 2018

WDO | Wednesday 10.31.2018

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Warm Up:
 
7/7 KB High Pull
5 Barbell Deadlifts
5 Push Jerks
 
x2-3 sets
 
Foundation:
 
A. Seated Z Press 5 sets of 5 every 1:15
 
Metcon:
 
RX (Level 1)
 
7min AMRAP
 
11 Deadlifts 155/115
7 Push Jerks 155/115

WOD

Monday 10.29.2018

POSTED ON October 28, 2018

WDO | Monday 10.29.2018

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Warm Up:
 
5 Snatch High Pull
5 Power Snatch
5 Overhead Squats
:30 Bent Knee Hollow Body
 
x3
 
Foundation:
 
A. Every 1:30 x5
 
1 Snatch High Pull + 2 Power Snatch + 2 Overhead Squats
 
*65-75% of 1RM Power Snatch
 
Metcon:
 
RX (Level 1)
 
10 Power Snatch 135/95
15 Burpee
 
3 Rounds For Time

WOD

Friday 10.26.2018

POSTED ON October 26, 2018

WDO | Friday 10.26.2018

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Warm Up:
 
5 Snatch High Pull
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
7/7 Thorax Rotation
 
x2-3 sets
 
Metcon:
 
15min AMRAP
 
RX (Level 1)
 
20 Split Jumps
30 Snatch 75/55
20 Split Jumps
20 Snatch 125/105
20 Split Jumps
10 Snatch 145/125
20 Split Jumps
5 Snatch 165/135
20 Split Jumps
 
remaining time Max Snatch
 
*if you clear the ladder with remaining time you will be allowed to hit a max weight for your snatch. This weight will be added to with total.
 
Example:
 
105 reps (5 reps into 145lbs) + 145lbs
 
or
 
165 (cleared ladder) + 225lbs

WOD

Thursday 10.25.2018

POSTED ON October 24, 2018

WDO | Thursday 10.25.2018

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Warm Up:
 
5/5 KB High Pull
10 Wall Slides “Y”
10 Cossack Squats
 
x2-3 sets
 
Foundation:
 
A. 50ft DB Lunge x4; rest :45
B. Strict Supinated Pull Up 4×5-7; rest :60
 
Metcon
 
RX (Level 1)
 
12min AMRAP
 
30 Double Unders
30 Sit-ups
30 DB Thrusters 50/35 (single arm)

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