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WOD

Saturday 09.08.2018

POSTED ON September 7, 2018

WDO | Saturday 09.08.2018

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Warm Up:
 
50ft Broad Jump + 1 Vertical Jump every time
10 Squats with a Press out
10 Push-up Shoulder taps
 
x3
 
5 Muscle Cleans
5 Clean High Pulls
5 Power Cleans
5 Thrusters
 
x2-3 sets
 
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
 
*12min time cap
 
RX (Level 1)
 
50 Synchronized Wall Balls 20/14 10ft/9ft
30 Cleans 135/95
50 Synchronized Wall Balls 20/14 10ft/9ft
20 Cleans 185/125
50 Synchronized Wall Balls 20/14 10ft/9ft
10 Cleans 225/155
 
For Time

WOD

Friday 09.07.2018

POSTED ON September 6, 2018

WDO | Friday 09.07.2018

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Warm Up:
 
10 Push-up Shoulder Taps
50ft Bear Crawl (focus on knee touching the the elbow every set)
50ft Walk on Toes Backwards
 
x3
 
Skill:
 
A. EMOM 10min
 
1st min 3-5 Strict Handstand Push-ups + 3-5 Kipping Handstand Push-ups
2nd min 35 Double Unders
 
*Scale is :15 handstand hold + 10 dumbbell strict press
*Scale is :45 of double under practice
 
Metcon:
 
RX (Level 1)
 
2min AMRAP
 
10 Box Jump Overs 24/20
Remaining time ME Alternating DB Power Snatches 50/35
 
x5; rest 2min between sets

WOD

Thursday 09.06.2018

POSTED ON September 5, 2018

WDO | Thursday 09.06.2018

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Warm Up:
 
5 Muscle Snatch
5 Snatch High Pulls
5 Hang Power Snatch
5 Snatch Balance
 
x3
 
Strength:
 
A. EMOM 7min
 
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

WDO | Wednesday 09.05.2018

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Warm Up:
 
:15 Ring Support Hold
10 Prone Pass Throughs
10 Groiners
 
x3
 
Skill:
 
A. EMOM 12min
 
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.
 
Metcon:
 
RX (Level 1)
 
2 Rounds For Time
 
75 Weighted Sit-ups 45/25
25 Ring Dips
75 Air Squats

WOD

Tuesday 09.04.2018

POSTED ON September 3, 2018

WDO | Tuesday 09.04.2018

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Warm Up:
 
50ft Reverse Bear Crawl
50ft Samson Lunge with Twist
1min Squat Therapy on the Wall
 
x3
 
5 empty bar back squats on last squat hold in bottom 7 seconds add weight each set 20 alternating deadbugs
 
x3
 
Strength:
 
A. Back Squat
 
80% 2×6; rest 2min
85% 2×4; rest 1:30-2:30

WOD

Monday 09.03.2018

POSTED ON September 2, 2018

WDO | Monday 09.03.2018

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Warm Up:
 
:15 Barbell Hold Overhead
10 Prone Pass Throughs
:15 Pronated Dead Hang
10 Reverse Wall slides
 
x2-3 sets
 
Strength:
 
A. Strict Press
 
75% 1×10; rest :90s
77% 1×8; rest :90s
80% 1×6; rest 90s
 
Metcon:
 
*Compare to 10/23/17
 
RX (Level 1)
 
400m Run
21 Toes 2 Bar
12 Burpees
 
3 Rounds For Time

WOD

Saturday 09.01.2018

POSTED ON August 31, 2018

WDO | Saturday 09.01.2018

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Warm up:
 
5 Empty Bar Good Mornings
7/7 Lateral Tall Box Step-ups
50ft Samson Lunge
 
x3
 
8/8 Single Leg Glute Bridge
10 Empty Bar Deadlifts
8 Hips Down Push-ups
 
x3
 
In 5 sets or less build to a TnG 5 rep deadlift. 
 
Metcon: 2017 Team Series Workout #5
 
RX (Level 1)
 
10min AMRAP
 
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

WDO | Friday 08.31.2018

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Warm Up:
 
50ft Duck Walk
50ft Butt Kicks
10 Heidens
10 Squats with a Press Out
 
x3
 
Strength: 15min
 
A. Front Squat 3 sets of 5 at 85-87%
 
Metcon:
 
Level 1 (RX)
 
12min AMRAP
 
4 Push Press 75/55
8 SDHP 75/55
12 Front Squat 75/55

WOD

Thursday 08.30.2018

POSTED ON August 29, 2018

WDO | Thursday 08.30.2018

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Warm Up:
 
5 Strokes on Rower Arms only
5 Strokes on Rower Legs only
10 Heidens
 
x3
 
5 Muscle Snatch
5 Snatch Pulls
5 Power Snatch
 
x3
 
Practice 2-3 rounds of the transition with your partner. Cut the reps in half.
 
Partner Metcon: (Teams of 2)
 
*You go I go format
 
Level 1 (RX
 
15min AMRAP
 
Partner 1 Rows for Calories
Partner 2 Performs
 
10 Lateral Burpees over the Bar
9 Deadlifts 115/80
6 Power Snatch 115/80

WOD

Wednesday 08.29.2018 08.29.2018

POSTED ON August 28, 2018

WDO | Wednesday 08.29.2018 08.29.2018

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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

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