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WOD

Thursday 04.26.2018

POSTED ON April 25, 2018

WDO | Thursday 04.26.2018

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Warm Up
 
5/5 Lateral Box Step-ups
10 Lemon Squeeze
5-7 Hollow to Arch Kips with Rise
5/5 KB High Pull
5 Push Jerks
 
x3-4 Set
 
Foundation:
 
A. Back Squat 5 Sets of 3 @80%-85%; Rest 2-3min
 
Metcon:
 
Level 1 (RX)
 
3 Rounds For time
 
7 Hang Power Clean and Jerk 155/105
7/5 Bar Muscle-ups

WOD

Wednesday 04.25.2018

POSTED ON April 24, 2018

WDO | Wednesday 04.25.2018

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Warm Up:
 
5 Strokes Rower Legs Only
5 Strokes Rower Arms Only
50ft Walk on Toes
10 Hiedens
 
x3-4 Sets
 
Metcon:
 
RX
 
1min Cal Row
1min Hang Power Snatch 75/55
1min Handstand Walk
1min Sit-up
1min Single Under (no double under)
1min Rest
 
x5

WOD

Tuesday 04.24.2018

POSTED ON April 23, 2018

WDO | Tuesday 04.24.2018

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Warm Up:
 
10 V-ups
:30 Dead Hang
50ft Samson Lunge
5/5 Med ball Toss Rotational with Partner
 
x 2-3 sets
 
Foundation:
 
A. EMOM 10min
 
1st min 3-5 Hollow to Arch Kips + 3-5 Unbroken Toes 2 Bar
2nd min 15 Arch Rock
 
Metcon:
 
*Compare to 11.24.17
 
Level 1 (RX)
 
50 Med Ball Clean 20/14
30 Toes 2 Bar
50 Med Ball Clean 20/14
 
For Time

WOD

Monday 04.23.2018

POSTED ON April 22, 2018

WDO | Monday 04.23.2018

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Warm Up:
 
:20 Dumbbell Hold Over Head L/R
10 Barbell Good Mornings
:20 Handstand Hold
5 Scap Push-ups
 
x3
 
Strength:
 
A. Deadlift 4 Sets of 8-10 @80-82% of 10RM Deadlift
 
Metcon:
 
RX
 
10 Strict Press 75/55
9 Handstand Push-ups
8 Strict Pull-ups
 
5 rounds for time

WOD

Friday 04.20.2018

POSTED ON April 19, 2018

WDO | Friday 04.20.2018

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Warm Up
 
50ft samson lunge
10 groiners
:45 frog stretch
10/10 leg swings
 
x2-3 sets
 
Strength:
 
A. Back Squat @24×1 7 sets of 3; rest 2-3min
 
Metcon:
 
*Compare to 03.13.18
 
Level 1 (RX)
 
9min AMRAP
 
10 Overhead Squats 95/65
7 handstand push ups

WOD

Thursday 04.19.2018

POSTED ON April 18, 2018

WDO | Thursday 04.19.2018

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Warm Up:
 
Foundation:
 
A. Handstand Walk 5 sets of 25ft; rest 1-2min
 
*Scale is 5 sets of 8-10 handstand shifts to plate
*Scale is 5 sets of :60 handstand hold
*Scale is 5 sets of 100ft bear crawl
 
Metcon:
 
“Annie are you ok?
 
Level 1 (RX)
 
150 double unders
100 wall balls 20/14
150 sit ups
 
For Time

WOD

Wednesday 04.18.2018

POSTED ON April 17, 2018

WDO | Wednesday 04.18.2018

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Warm Up:
 
5 hips to the ground push ups
5 sumo inch worm
10 barbell good mornings
5/5 single leg RDL
 
x3
 
Strength:
 
A. Deadlift 3 sets of 10 @82-85% of 10RM Deadlift.
 
Metcon:
 
Level 1 (Advanced)
 
500m row
15 lateral burpees over rower
10/7 strict pull ups
 
3 rounds for time

WOD

Tuesday 04.17.2018

POSTED ON April 16, 2018

WDO | Tuesday 04.17.2018

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Warm Up
 
5 hang power clean
5 front squats
5/5 thorax rotation
5 behind the neck press
 
x3
 
Strength Metcon:
 
 
A. Power Clean Build to a 1RM 15-20min
B. 8 min AMRAP using 90% of A
C. Push Press 3 sets of 8 @70-80% of 10RM

WOD

Monday 04.16.2018

POSTED ON April 15, 2018

WDO | Monday 04.16.2018

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Warm Up:
 
:20 dead hang from rings
50ft spider walk
:45 plank
5 air squat into 30ft duck walk
 
x3
 
Foundation:
 
A1.) Strict Dips 5×5; rest :30-:45
A2.) Weighted Hollow Rock 5×15-20; rest :30-:45
A3.) Strict Toes 2 rings 5×5-8; rest :30-:45
 
Metcon:
 
L1
 
400m run
15 thrusters 95/65
 
5 rounds for time

WOD

Saturday 04.14.2018

POSTED ON April 14, 2018

WDO | Saturday 04.14.2018

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Warm Up:
 
10/10 legs swings
50ft bear crawl
:30 deadhang
14 bird dogs slow
 
x3
 
Metcon:
 
RX
 
Tabata chest 2 bar pull ups
rest 1min
Tabata sit ups
rest 1min
Tabata seated shoulder press 75/55 (on the ground)
rest 1min
Tabata arches (back extension on ground)
rest 1min
Tabata jumping back squats 75/55
 
*Record total reps (Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. This work out will be 24min in length. Complete all tabata sets of 1 movement before the next.)

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