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WOD

Thursday 09.27.2018

POSTED ON September 26, 2018

WDO | Thursday 09.27.2018

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Warm Up:
 
:20 Dumbbell Hold Over Head L/R
10 Barbell Good Mornings
5 Scap Push-ups
10/10 Thorax Rotation
 
x2-3
 
Strength:
 
A. Back Squat 4 sets 5 @80-85% of 1RM
 
Metcon: (Time Cap 12min)
 
RX (Level 1)
 
6 Strict Press 75/55
8 Push Press 75/55
10 Push Jerk 75/55
 
5 Rounds For Time

WOD

Wednesday 09.26.2018

POSTED ON September 25, 2018

WDO | Wednesday 09.26.2018

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Warm Up:
 
6/6 KB High Pull
10 Prone Pass Throughs
10 Hollow Rocks
5 Hollow to Arch Kips
 
x3
 
Skill:
 
EMOM 12min
 
1st min 4-8 Kipping Pull-ups (Butterfly not allowed this is a cycle)
2nd min 30-45 Double Unders
3rd min 3-5 Strict Handstand Push-ups
 
Metcon:
 
*Compare 07.03.18
 
RX (Level 1)
 
4 Rounds For Time
 
20 DB Power Snatch 50/35
15 Wall Balls 20/14

WOD

Tuesday 09.25.2018

POSTED ON September 24, 2018

WDO | Tuesday 09.25.2018

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Warm Up:
 
8 Scap Push-ups on elbows
10/10 Leg Swings
6/6 Split Leg Good Mornings
:15 Handstand Hold
 
x3
 
*Today make sure athletes know we will do the handstand
push up to the standard that was at this years open.
 
Prep and Skill:
 
EMOM 12min
 
1st min 5-7 Strict Pull-ups (weighted if possible)
2nd min 20 Alternating Bird Dogs
3rd min 3 TnG Deadlifts (working on building up to todays
Metcon weight)
 
Metcon: 9min Time Cap
 
*Compare to 171127 or use the open to compare 03.11.18
*Beginner may do the option of beginner from the open, hand-release push-ups to retest as well.
 
RX (Level 1)
 
“Diane”
 
21-15-9
 
Deadlift 225/155
HSPU

WOD

Monday 09.24.2018

POSTED ON September 24, 2018

WDO | Monday 09.24.2018

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Warm Up:
 
10 Banded Sumo Good Mornings
10/10 Single Arm Kettlebell Swing or DB as a KB
8/8 KB High Pulls
 
x3
 
8/8 Lateral Box Step Overs
:10s Deadhang + 5 Scap Pull-ups
50ft Walk on toes
 
x3
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
400m Run
20 DB Box Step Overs 24/20 50/35
2 Rope Ascents

WOD

Friday 09.21.2018

POSTED ON September 20, 2018

WDO | Friday 09.21.2018

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Warm Up

 

5 Half Burpee Broad Jumps

50’ Walk on Toes Forward

50’ Walk on Toes Backward

x3

 

5/5 DB Overhead Hold

10 Heidens

25 Singles or Double Unders

x3

Metcon 1 – Partner WOD

10 minute Time Cap

4 Rounds For Time

RX (Level 1)

50 Double Unders (each)

40′ Synchronized DB OH Lunges 50/35 (synchro = knees touch at the same time)

Intermediate (Level 2)

50 Double Unders (each)

40′ Synchronized DB OH Lunges 35/20 (synchro = knees touch at the same time)

Beginner (Level 3)

50 Single Unders (each)

40′ Synchronized DB OH Lunges 35/20 (synchro = knees touch at the same time)

WOD

Thursday 09.20.2018

POSTED ON September 19, 2018

WDO | Thursday 09.20.2018

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Warm Up:
 
5 Muscle Cleans
5 Clean High Pulls
5 Power Cleans
 
x3 sets
 
5 Scap Pull-ups + 3-5 Hollow to Arch Kips 
50ft Lunge with a Twist
5 Wall Balls practice relaxing the arms on each toss
 
x3
 
Work up to a moderate 3 reps on power snatch in 4 sets or less
 
Metcon:
 
*Compare to 02.17.18
 
RX (Level 1)
 
16min AMRAP
 
60 Cal Row
50 Wall Balls 20/14
40 Box Jumps 24/20
30 Power Snatch 95/65
20 Bar Muscle Ups

WOD

Wednesday 09.19.2018

POSTED ON September 18, 2018

WDO | Wednesday 09.19.2018

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Warm Up:
 
2 Skin the Cat 
:15 Barbell Hold Over Head + 5 strict press
 
x2-3 sets
 
*Use this time to teach the class how to perform skin the cat
 
Strength: 16min 
 
A1.) Strict Press 4 sets of 5 85%; rest 1min
A2.) KB single arm row 4 sets of 5-7 reps; rest min
 
Metcon:
 
RX (Level 1)
 
2min AMRAP
 
10 Thrusters 95/65
200m Row
Max Rep Thrusters remaining time
 
x5;rest 2 minutes between rounds

WOD

Tuesday 09.18.2018

POSTED ON September 17, 2018

WDO | Tuesday 09.18.2018

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Warm Up:
 
10/10 Single Leg Swings
10 Cossack Squats
10 Lemon Squeeze
1min Squat Wall Therapy (bar hold is also good)
 
x3
 
Strength: 15min
 
A. Deadlift
 
85% 2×3
87% 1×3
90% 1×2
 
Metcon:
 
*Compare to 06.11.18
 
Level 1 (RX)
 
10 Rounds For Time
 
7 Toes 2 Bar
6/6 KB Hang Snatch 53/35

WOD

Tuesday 09.11.2018

POSTED ON September 10, 2018

WDO | Tuesday 09.11.2018

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*2977 people lost their lives not including the terrorist.
*343 were New York City Fire Fighters
*37 Officers at the Port Authority
*23 were New York city police officers
 
Warm Up:
 
10 Russian Baby Makers
50ft Reverse Bear Crawl
10 Heidens
 
x3
 
5 Good Mornings + 5 Deadlifts
50ft Broad Jump
50ft Walk on Toes
50ft Walk on Toes Backwards
10 Single Unders
 
x3
 
In 5 sets or less build up to a heavy set of 3 deadlifts. Take no more then 15min to complete.
 
Metcon: 50min Time Cap
 
“Fallen Heros”
 
RX (Level 1)
 
2977m Row
343 Double Unders or 6min double under practice/attempts
37 DBl Box Step Overs 50/35 24/20
23 Deadlifts 315/225
 
For Time

WOD

Monday 09.10.2018

POSTED ON September 9, 2018

WDO | Monday 09.10.2018

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Warm Up:
 
25ft Lateral Bear Crawl
8/8 KB High Pull
10 Lemon Squeeze
3ft Handstand Hold away from wall and practice walking hands into the wall.
 
x3
 
Strength: 20min
 
A. Close Grip Bench Press (16in width between)
 
5 sets of 5 at 85%
 
Metcon:
 
RX (Level 1)
 
10min AMRAP
 
15 Toes 2 Bar
100ft Handstand Walk (25ft sections in 5ft segments)

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