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WOD

Monday 07.23.2018

POSTED ON July 22, 2018

WDO | Monday 07.23.2018

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Warm Up
 
:15 Empty Bar Hold Overhead
5 Empty Bar Strict Press
5 Empty Bar Push Press
10 Cossack Squats
 
x3
 
Strength:
 
EMOM 7min
 
3-4 Push Press at 85% of 1RM
 
Metcon:
 
RX (Level 1)
 
5 Rounds For Time
 
9 Deadlifts 115/80
6 Hang Power Snatch 115/80
3 Overhead Squats 115/80

WOD

Saturday 07.21.2018

POSTED ON July 20, 2018

WDO | Saturday 07.21.2018

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Warm Up:
 
10 Heidens
10/10 Leg Swings Each Leg
:20/:20 Banded Ankle Distraction
6 Candle Sticks
 
x3
 
Strength:
 
Back Squat
 
1×6 at 77%
1×6 at 80%
1×5 at 85%
1×4 at 87%
1×2 at 90%
 
Metcon:
 
RX (Level 1)
 
1000m Row
40 Pull-ups
22 Power Snatch 135/95
40 Burpee
22 Power Snatch 135/95
800m Run
 
For Time

WOD

Friday 07.20.2018

POSTED ON July 19, 2018

WDO | Friday 07.20.2018

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Warm Up:
 
10 Prone Pass Throughs
:20 Barbell Hold Overhead
5 Empty Bar Supinated Bent Over Row
 
x3 sets
 
Strength:
 
EMOM 6min
 
4-5 Push Press at 80% of 1RM
 
Metcon:
 
RX (Level 1)
 
5 Rounds For Time
 
8 Handstand Push-ups
100ft Single-arm Front Rack Dumbbell Lunge (25ft Left 25ft Right x 2) 50/35

WOD

Thursday 07.19.2018

POSTED ON July 18, 2018

WDO | Thursday 07.19.2018

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Warm Up:
 
50ft Toe Pull
50ft Quad Pull
10 Heiden
10 Cossack Squats
50ft Lunge
 
x3
 
Metcon:
 
RX (Level 1)
 
20min AMRAP
 
400m Run
25 Sit-ups
30 Dumbbell Box Step Overs 50/35 24/20
50ft Handstand Walk (25ft/25ft)

WOD

Wednesday 07.18.2018

POSTED ON July 17, 2018

WDO | Wednesday 07.18.2018

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Warm Up:
 
5 Muscle Cleans
5 Clean High Pulls
5 Hang Power Cleans
5 Thrusters
 
x3
 
Strength
 
EMOM 10min
 
1st min 3 Power Cleans 77-85% of 1RM
2nd min 25-25 Double Unders
 
Metcon:
 
RX (Level 1)
 
8min AMRAP
 
5 Deadlift 275/185
7 Toes 2 Bar

WOD

Tuesday 07.17.2018

POSTED ON July 16, 2018

WDO | Tuesday 07.17.2018

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Warm Up:
 
5/5 Waiters Squat with KB
5/5 Single-arm KB Deadlift
:20 Bottom of Squat Goblet Hold with KB
 
x3
 
Strength: 15min to complete
 
Front Squat
 
3×5 85%
1×5 87-90%
Metcon:
 
RX/Intermediate/Beginner
 
Death by Burpee
 
*every min increase by 1 burpee until failure

WOD

Monday 07.16.2018

POSTED ON July 15, 2018

WDO | Monday 07.16.2018

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Warm Up
 
7/7 KB High Pull
10 PVC Cuban Raise
7 Hips Down Push-ups
15 Jumping Jacks
 
x3
 
Skill:
 
EMOM 15min
 
1st min :45 Chest Facing Wall Handstand Hold
2nd min 4-6 Jumping Ring Muscle-ups
3rd min 10 Wall Ball Candle Sticks 20/14
 
*sub low ring transitions for jumping muscle up transitions
 
Metcon:
 
RX (Level 1)
 
100 Double Unders
50 Shoulder to Overhead 95/65
25 Toes 2 Bar
 
2 Rounds For Time

WOD

Saturday 07.14.2018

POSTED ON July 14, 2018

WDO | Saturday 07.14.2018

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Warm Up:
 
50ft Walk on Toes Forward
12/12 Ankle Circles Clockwise and Counter Clockwise
50ft Quad Pull
 
x3
 
50ft Toe Pull
50ft Broad Jump
6 Half Burpee
 
x3
 
Then…
 
Work Up to 10-20lbs more then you plan
to use for 5 touch n go reps of Power Clean.
 
Metcon:
 
“Josie”
 
RX (Level 1)
 
1 Mile Run
 
then…
 
3 Rounds For Time
 
30 Burpee
4 Power Clean 155/105
6 Front Squat 155/105
 
then…
 
1 Mile Run
 
For Time

WOD

Friday 07.13.2018

POSTED ON July 12, 2018

WDO | Friday 07.13.2018

0 Comments / CATEGORY:
Warm Up
 
50ft Duck Walk
10 Cossack Squat
50ft Toe Pull
50ft Quad Pull
 
x3-4 sets
 
Strength: 20min to complete
 
Back Squat
 
5 sets of 5 at 80%
 
Metcon:
 
RX (Level 1) Intermediate (Level 2) Beginner (Level 3)
 
2000m Row
 
For Time

WOD

Thursday 07.12.2018

POSTED ON July 11, 2018

WDO | Thursday 07.12.2018

0 Comments / CATEGORY:
Warm Up
 
:20 Barbell Hold Over Head
5 Shoulder Press
5 Push Press
5 Push Jerk
 
x3
 
Strength:
 
EMOM 6min
 
4-5 Push Press at 75% of 1RM
 
Metcon:
 
*Set it up so you do not have to use two bars
 
RX (Level 1)
 
10 Strict Handstand Push-ups
20 Wall Ball 20/14 to 12ft target
30 Toes 2 Bar
40 Deadlifts 135/95
50 Weighted Sit-ups 35/25
60 Sumo Deadlift High Pull 95/65
 
For Time

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