WOD
Saturday 09.08.2018
POSTED ON September 7, 2018
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50ft Broad Jump + 1 Vertical Jump every time
10 Squats with a Press out
Then in 5 sets or less build up to a heavy 3 reps on Power Clean this does not have to be touch and go but must be heavier then the final weight you plan to use in todays Metcon.
Metcon: 2017 Team Series Workout #3
50 Synchronized Wall Balls 20/14 10ft/9ft
50 Synchronized Wall Balls 20/14 10ft/9ft
50 Synchronized Wall Balls 20/14 10ft/9ft
WOD
Friday 09.07.2018
POSTED ON September 6, 2018
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50ft Bear Crawl (focus on knee touching the the elbow every set)
50ft Walk on Toes Backwards
1st min 3-5 Strict Handstand Push-ups + 3-5 Kipping Handstand Push-ups
*Scale is :15 handstand hold + 10 dumbbell strict press
*Scale is :45 of double under practice
Remaining time ME Alternating DB Power Snatches 50/35
x5; rest 2min between sets
WOD
Thursday 09.06.2018
POSTED ON September 5, 2018
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1st min 5 Power Snatch 75%
2nd min 5 Power Snatch 75%
3rd min 3 Power Snatch 80%
4th min 3 Power Snatch 80%
5th min 2 Power Snatch 85%
6th min 2 Power Snatch 85%
7th min 1 Power Snatch 87-90%
WOD
Wednesday 09.05.2018
POSTED ON September 4, 2018
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1st min 1-2 Strict Muscle Ups
2nd min 7 Med Ball Candle Sticks
3rd min :20/:20 Side Plank Rotations
*Scale 5-7 low ring transitions
*The heavier the ball the easier the candle stick
*Side plank rotations should have a focus on full rotation not weight.
75 Weighted Sit-ups 45/25
WOD
Tuesday 09.04.2018
POSTED ON September 3, 2018
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50ft Samson Lunge with Twist
1min Squat Therapy on the Wall
5 empty bar back squats on last squat hold in bottom 7 seconds add weight each set 20 alternating deadbugs
WOD
Monday 09.03.2018
POSTED ON September 2, 2018
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:15 Barbell Hold Overhead
WOD
Saturday 09.01.2018
POSTED ON August 31, 2018
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5 Empty Bar Good Mornings
7/7 Lateral Tall Box Step-ups
8/8 Single Leg Glute Bridge
In 5 sets or less build to a TnG 5 rep deadlift.
Metcon: 2017 Team Series Workout #5
3 Synchronized Burpee Box Jumps 24/20
3 Synchronized Deadlifts 225/155
6 Synchronized Burpee Box Jumps 24/20
6 Synchronized Deadlifts 225/155
9 Synchronized Burpee Box Jumps 24/20
9 Synchronized Deadlifts 225/155
Etc., adding 3 reps to each exercise per round
WOD
Friday 08.31.2018
POSTED ON August 30, 2018
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10 Squats with a Press Out
A. Front Squat 3 sets of 5 at 85-87%
WOD
Thursday 08.30.2018
POSTED ON August 29, 2018
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5 Strokes on Rower Arms only
5 Strokes on Rower Legs only
Practice 2-3 rounds of the transition with your partner. Cut the reps in half.
Partner Metcon: (Teams of 2)
Partner 1 Rows for Calories
10 Lateral Burpees over the Bar
WOD
Wednesday 08.29.2018 08.29.2018
POSTED ON August 28, 2018
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Warm Up:
:10 handstand hold + 5 handstand shrugs
10/10 thorax rotation
10 groiners
10 lemon sqeeze
x3
Skill:
A. 5min AMRAP Handstand Push Ups
B1.) Hollow body rock 3 sets of 20; rest :45
B2.) Arch rock with pvc pipe 3 sets of 15; rest :45
Metcon:
Level 1 (RX) 400m run 25 air squats 10 chest 2 bar pull ups 5 rounds for time
Level 2 (Intermediate) 400m run 25 air squats 10 pull ups 5 rounds for time
Level 3 (Beginner) 200m run 20 air squats 15 jumping pull ups 5 rounds for time
Cool Down:
3 Rounds for Quality 300ft heavy single arm farmers carry L/R