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WOD

Wednesday 10.10.2018

POSTED ON October 9, 2018

WDO | Wednesday 10.10.2018

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Warm Up:
 
10 Strokes Rower Arms Only
10 Strokes Rower Legs Only
200m Jog
 
x2
 
Foundation:
 
Every 1:30 x3
 
1st 50ft Handstand walk or handstand hold (1min)
2nd 5-7 Candle Sticks
3rd 100ft Broad Jump
4th 1:15 Bent Knee Hollow
 
Metcon:
 
RX/Intermediate/Beginner
 
1000m Row
rest 3min
750m Row
rest 2min
500m Row

WOD

Tuesday 10.09.2018

POSTED ON October 8, 2018

WDO | Tuesday 10.09.2018

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Warm Up:
 
10 Hips Down Push-ups
5/5 Lateral Step-ups
:10 Dead Hang + 3 Strict Toes 2 Bar
 
x2-3 sets
 
Foundation:
 
A. EMOM 10min
 
3 Front Squats 75-80%
 
Metcon:
 
RX (Level 1)
 
12min AMRAP
 
10 Burpee
12 Toes 2 Bar
16 Alternating Pistols

WOD

Monday 10.08.2018

POSTED ON October 7, 2018

WDO | Monday 10.08.2018

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Warm Up:
 
:15 KB Hold Overhead L/R
10 Push-up T
5 Sumo Inch Worm
5 Empty Bar Deadlifts
 
x3
 
Foundation:
 
A. Every 2min x5
 
3.3.3 deadlift 75-85%+
 
Metcon:
 
RX (Level 1)
 
10/10 KB Hang Snatch 53/35
21 Handstand Push-ups
8/8 KB Hang Snatch 53/35
15 Handstand Push-ups
5/5 KB Hang Snatch 53/35
9 Handstand Push-ups
 
For Time

WOD

Friday 10.05.2018

POSTED ON October 4, 2018

WDO | Friday 10.05.2018

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Warm Up:
 
5/5 Thorax Rotation
5 Snatch High Pull
5 Snatch Balance
5 Hang Snatch
5 Tall Snatch
 
x3
 
Foundation:
 
A. Hang Snatch. Snatch
 
1 hang snatch above the knee. 1 snatch
 
*10-12s between clusters
*receive snatch in the squat
*15min to work to a heavy but perfect set of this complex
 
Metcon:
 
RX (Level 1)
 
7min
 
7 Overhead Squats 135/95
35 Double Unders

WOD

Thursday 10.04.2018

POSTED ON October 3, 2018

WDO | Thursday 10.04.2018

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Warm Up:
 
10 V-ups
10 Groiners
10 Heidens
 
x3
 
:15 Handstand Hold
50ft Quad Pulls
30ft Samson Lunge
 
x3
 
Metcon:
 
RX (Level 1)
 
20min AMRAP
 
500m Row
50ft Handstand Walk (25/25)
50ft Single Arm DB Walking Lunge 50/35

WOD

Wednesday 10.03.2018

POSTED ON October 2, 2018

WDO | Wednesday 10.03.2018

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Warm Up:
 
:15 Supinated Dead Hang
7/7 KB High Pull
:15 Ring Support Hold
3-5 Kips on the Rings
 
x3
 
Skill:
 
EMOM 8min
 
2-3 Ring Muscle Ups
 
*scale 3-4 jumping ring muscle ups
*scaled 7-9 low ring transitions + dip
 
Metcon:
 
RX (Level 1)
 
50 Med Ball Clean 20/14
25 Push Jerk 155/115
50 Med Ball Clean 20/14
 
For Time

WOD

Tuesday 10.02.2018

POSTED ON October 1, 2018

WDO | Tuesday 10.02.2018

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Warm Up:
 
10 Cossack Squats
5/5 Thorax Rotation
10 Lemon Squeeze
 
x3
 
Foundation:
 
A. EMOM 12min
 
1st min 7/7 Lateral Box Step Ups
2nd min 10 Double Dumbbell Arnold Press
3rd min 7/7 Heavy Single Arm KBS
 
Metcon:
 
RX (level 1)
 
9min AMRAP
 
7 Deadlifts 225/155
7 Burpee Box Jump Overs 24/20

WOD

Monday 10.01.2018

POSTED ON September 30, 2018

WDO | Monday 10.01.2018

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Warm Up:
 
10 Cuban Raises
5 Candle Sticks
1min Plank
 
x3
 
Foundation:
 
A. Every 1:15 for 6 sets
 
5 Front Squats 75-85%
 
Partner Metcon:
 
RX (Level 1)
 
800m Run together
100 Synchro Bar Facing Burpees

WOD

Saturday 09.29.2018

POSTED ON September 28, 2018

WDO | Saturday 09.29.2018

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Warm up (10 minutes)
 
10 cal row
:15/:15 DB Hold Over Head
50′ Bear Crawl
 
x 3
 
6 Hollow to Arch Kip
10 Lemon Squeeze
12 Box Step Over
 
x 3
 
Metcon 1 – TS 6
 
AMRAP 10
 
L1
Calorie Row 100,80,90 (100 for M/M, 80 for F/F, 90 for M/F – Males alternate every 25 cal and females every 20 cals)
HSPU 50
 
L2
Calorie Row 100,80,90 (100 for M/M, 80 for F/F, 90 for M/F – Males alternate every 25 cal and females every 20 cals)
HSPU 50 – 1 Abmat allowed
 
L3
Calorie Row 100,80,90 (100 for M/M, 80 for F/F, 90 for M/F – Males alternate every 25 cal and females every 20 cals)
Hand-release Push-up 50
 
Metcon 2 – TS 8

WOD

Friday 09.28.2018

POSTED ON September 27, 2018

WDO | Friday 09.28.2018

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Warm up (10 minute cap):
 
5 Muscle Clean
5 Muscle Snatch
5 Jerk (push and split)
 
x 3
 
5 Snatch Balance
5 Hollow to Arch Kip
10 Lemon Squeeze
x 3
 
Metcon – 10 minute cap
 
TS 7
 
Find 1 rep max for the following complex
 
L1, L2, L3
 
1 Deadlift + 2 Hang Clean (power or squat) + 1 Jerk (push or split)
 
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