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WOD

Monday 05.21.2018

POSTED ON May 20, 2018

WDO | Monday 05.21.2018

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Warm Up:
 
50ft Samson Lunge
10 Heidens
5 Front Squats @32×1
5 Hang Power Snatch
 
x3
 
Foundation:
 
A. Front Squat 3 sets of 10 @92-95% of 10RM; rest
2-3min between each set.
 
Metcon:
 
Level 1 (RX)
 
21 Burpees over the Bar
15 Power Snatch 75/55
9 Handstand Push-ups
 
3 Rounds For Time

WOD

Saturday 05.19.2018

POSTED ON May 19, 2018

WDO | Saturday 05.19.2018

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Warm Up:
 
:30 Barbell Hold Overhead
100ft Bear Crawl
10 Step-ups
 
x3-4
 
Foundation:
 
A. EMOM 8min
 
1st min :45 Hollow Body Hold
2nd min 2-3 Box Jumps 36+/30+
 
Metcon:
 
20min AMRAP
 
Level 1 (RX)
 
“Jack”
 
10 Push Press 115/80
10 KB Swings 53/35
10 Box Jumps 24/20

WOD

Friday 05.18.2018

POSTED ON May 19, 2018

WDO | Friday 05.18.2018

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Warm Up:
 
5 Scap Push-ups off Elbows
5 Scap Pull-ups
5-7 Hollow to Arch Kip on the Bar
 
x3
 
Foundation:
 
A. EMOM 8min
 
1st min 3 Strict Pull-ups + 5-7 Kipping Pull-ups
2nd min :30 Plank Walk Out
 
Metcon:
 
Level 1 (RX)
 
4 Wall Walks
10 Toes to Bar
15 Sit-ups
 
5 Rounds For Time

WOD

Thursday 05.17.2018

POSTED ON May 16, 2018

WDO | Thursday 05.17.2018

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Warm Up:
 
8 Ring Rows
:20 Dead Hang
30 Flutter Kicks
 
x3
 
Foundation:
 
A. Gymnastics EMOM 15min
 
1st min 6-8 Strict Pull-ups
2nd min :20 Headstand + Handstand Walk
3rd min 15 V-ups
 
Metcon:
 
Level 1 (RX)
 
20 Back Squats 135/95
50ft Handstand Walk
 
5 Rounds For Time

WOD

Wednesday 05.16.2018

POSTED ON May 15, 2018

WDO | Wednesday 05.16.2018

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Warm Up:
 
5 Muscle Snatch
5 Snatch High Pulls
5 Hang Power Snatch
5 Behind the Neck Snatch Grip Thrusters
 
x3
 
Foundation:
 
A. EMOM 8min
 
3-5 TnG Power Snatch 60-70% of 1RM
 
Metcon:
 
*Compare to 12.01.17
 
10min AMRAP
 
Level 1 (RX)
 
30 Double Unders
15 Power Snatch 75/55

WOD

Tuesday 05.15.2018

POSTED ON May 14, 2018

WDO | Tuesday 05.15.2018

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Warm Up:
 
5 Air Squats @32×1
5 Russian Baby Makers
10 Cossack Squats
10 Heavy Russian Twists
 
x3
 
Foundation:
 
A. Front Squat 3 sets of 10 @82-87% of 10RM; rest
2-3min between each set.
 
Metcon:
 
Level 1 (RX)
 
17 Wall Balls 20/14
10 Chest 2 Bar Pull ups
 
6 Rounds For Time

WOD

Monday 05.14.2018

POSTED ON May 13, 2018

WDO | Monday 05.14.2018

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Warm Up:
 
50ft Side Shuffle L/R
10 Cuban Raise
5/5 Lite DB Single-arm Press
5/5 Lite DB Single-arm High Pull
 
x3
 
Foundation:
 
A. Seated Single Arm Dumbell Press 4×10/10 @85-87% of 10RM; rest :45 between arms and 1min between sets.
 
*Seated on the floor with feet out in front of the athlete.
 
Metcon:
 
*Alternating Arms on DB Snatch
 
Level 1 (RX)
 
1000m Row
50 DB Snatch 50/35
750m Row
40 DB Snatch 50/35
500m Row
30 DB Snatch 50/35
 
For Time

WOD

Saturday 05.12.2018

POSTED ON May 11, 2018

WDO | Saturday 05.12.2018

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Warm Up:
 
5 Squats with KB Press out
5 Hips Down Push-ups
10 Reverse Pass Throughs
 
x3 then…
 
5 Push Press Lite Weight
50ft Broad Jump
:30 Dead Hang Supinated
 
x3 then…
 
3-5 Thrusters heavier Weight than working weight
3-5 Burpee over the bar
 
x3; rest 2-3min between each set
 
Metcon:
 
Level 1 (RX)
 
5 Rounds For Time
 
15 Thrusters 95/65
15 Push Ups

WOD

Friday 05.11.2018

POSTED ON May 10, 2018

WDO | Friday 05.11.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Muscle Snatch
5 Hang Power Snatch
5 Behind the Neck Snatch Grip Thruster
5 Overhead Squats
 
x3
 
Foundation:
 
A. Power Snatch EMOM 8min
 
3-5 TnG Power Snatch 65-75% of 1RM
 
Metcon:
 
Level 1 (RX)
 
“Annie”
 
50-40-30-20-10
 
Double Unders
Sit-ups

WOD

Thursday 05.10.2018

POSTED ON May 9, 2018

WDO | Thursday 05.10.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Bottom Half Burpee
5 Russian Baby Makers
10 Heidens
50ft Side Shuffle L/R
 
x2-3 sets
 
 
Foundation:
 
A. Gymnastics EMOM 15min
 
1st min 6-8 Strict Pull-ups
2nd min :30-:45 Headstand
3rd min 30 Dual KB Flutter Kicks

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