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WOD

Wednesday 10.24.2018

POSTED ON October 23, 2018

WDO | Wednesday 10.24.2018

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Warm Up:
 
*Strength Day
 
5 Clean High Pulls
5 Hang Power Cleans
5 Front Squats
5/5 Thorax Rotation
10 Groiners
 
x2-3 sets
 
Strength Metcon:
 
A. EMOM until failure
 
2RM Hang Power Clean
 
*add 5-10lbs every min until failure
 
RX (Level 1) starts at 115/85
Intermediate (Level 2) starts at 95/65
Beginner (Level 3) starts at 75/55

WOD

Tuesday 10.23.2018

POSTED ON October 23, 2018

WDO | Tuesday 10.23.2018

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Warm Up:
 
7/7 Suitcase KB Deadlift
7/7 Single Arm KBS
10 Groiners
5 Hips Down Push-up
 
x2-3 sets
 
Foundation:
 
A. Accumulate 3min L-Sit
B. Accumulate 3min Handstand Hold
C1.) Hollow Body Hold 5 sets 1min; rest :45
C2.) Arch Hold 5 sets 1min; rest :45

WOD

Monday 10.22.2018

POSTED ON October 21, 2018

WDO | Monday 10.22.2018

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Warm Up:
 
5 Strict Press
5 Push Press
5 Push Jerk
5 RDL
 
x3
 
Foundation:
 
A. Every 1:30 x5
 
1 Strict Press + 2 Push Press + 3 Push Jerk
 
Metcon:
 
RX (Level 1)
 
3min Clock
 
400m Run
ME Deadlifts 275/185
 
Rest 1min
 
3min Clock
 
400m Run
ME Chest 2 Bar
 
x2

WOD

Friday 10.19.2018

POSTED ON October 18, 2018

WDO | Friday 10.19.2018

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Warm Up:
 
10 Empty Bar Deadlifts
10 Heidens
10 Groiners
50ft Duck Walk
 
x2-3 sets
 
Foundation:
 
A. Seated Z Press 5 sets 7; rest 90s
 
Metcon:
 
RX (Level 1)
 
15min AMRAP
 
10 Deadlift 185/125
12 Push-up (open standards)
15 Air Squats

WOD

Thursday 10.18.2018

POSTED ON October 17, 2018

WDO | Thursday 10.18.2018

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Warm Up:
 
10 Hollow to Arch Roll
10 Jumping Jacks
50ft Crab Walk
200m Jog
 
x2-3 sets
 
Foundation:
 
EMOM 16min
 
1st min :45 Handstand Hold
2nd min :30 L-sit Paralette
3rd min 10-12 Bottom Half Burpee
4th min 3-5 Candle Sticks
 
Metcon:
 
“Annie”
 
RX (Level 1)
 
50-40-30-20-10
 
Double Unders
Ab mat Straight Leg Sit-ups
 
For time

WOD

Wednesday 10.17.2018

POSTED ON October 16, 2018

WDO | Wednesday 10.17.2018

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Warm Up:
 
5 Squats with Press Out
5 Yoga Push-ups
5 Strokes Rower arms only
5 Strokes Rower legs only
5 SDHP Light Bar
 
x2-3 sets
 
Partner Metcon:
 
*both partners must perform RX to receive
 
RX (Level 1)
 
(format you go I go)
 
8 Rounds For Time
 
Partner 1
 
20 Wall Balls 20/14
20 SDHP 75/55
20 Box Jump 20in
20 Push Press 75/55
20 Cal Row
 
Partner 2
 
rest
 
*partner 1 finishes a round then partner 2 goes.

WOD

Monday 10.15.2018

POSTED ON October 14, 2018

WDO | Monday 10.15.2018

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Warm Up:
 
5 Squats with Press out
5 Clean High Pulls
5 Power Cleans
5 Tall Cleans
50ft Duck Walk
 
x3
 
Foundaiton:
 
A. 5 sets 1min Bent Knee Hollow Body; rest 1min
B. Build to starting weight for Metcon
 
Metcon:
 
EMOM 16min
 
RX (Level 1)
 
1st min 6 Toes 2 Bar buy in + Max Burpee
2nd min 3 Front Squats from the ground
 
*score will be burpees + final weight hit for successful
3 reps. Example 265×3 + 86 = 351
*you will start with 65% of your clean max
*if you fail you must reduce 10lbs. Your next lift if the same weight will not count and you willl automatically set to the weight previous to that.
*must hit 3 successful reps in the minute to move on.

WOD

Saturday 10.13.2018

POSTED ON October 12, 2018

WDO | Saturday 10.13.2018

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Warm Up:
 
5 Hollow to Arch Swings
5 Muscle Cleans
50ft Walk on Toes Forwards
50ft Walk on Toes Backwards
 
x3
 
50ft Bear Crawl
10 Prone Pass Throughs
7/7 Lateral Step-ups
 
x3
 
Metcon:
 
*25min time cap
 
RX (Level 1)
 
“Danny”
 
10 Bar Muscle Ups
30 Hang Squat Cleans 95/65
100 Double Unders
50 Box Jump Overs 24/20
100 Double Unders
30 Hang Squat Cleans 95/65
10 Bar Muscle Ups
 
For Time

WOD

Friday 10.12.2018

POSTED ON October 11, 2018

WDO | Friday 10.12.2018

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Warm Up:
 
5 Snatch High Pulls
5 Hang Power Snatch
5 Hang Power Cleans
10 Groiners
 
x2-3 sets
 
Strength:
 
A. Hang Power Snatch
 
1RM
 
*work up to a heavy in 15min
 
Metcon:
 
RX (Level 1)
 
15-12-9
 
Power Snatch 155/105
Deadlift 155/105
 
For Time

WOD

Thursday 10.11.2018

POSTED ON October 10, 2018

WDO | Thursday 10.11.2018

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Warm Up:
 
5/5 KB High Pull
5 Scap Pull-ups
:15 Dead Hang
10 Cossack Squats
5 Squats with Press Out
 
x2-3 sets
 
Foundation:
 
EMOM 10min
 
1st 15 Hollow Rocks
2nd 15 Arches
 
Metcon:
 
RX (Level 1)
 
“Cindy”
 
20min AMRAP
 
5 Pull-ups
10 Push-ups (open standards)
15 Air Squats

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