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Tuesday 06.30.2020

POSTED ON June 29, 2020

WDO | Tuesday 06.30.2020

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General Warm Up:
10 pass throughs
10 push up shoulder taps
50ft bear crawl
X2-3 sets
 
Specific Warm Up:
8 overhead squats
:15 ring dip hold
:15 supinated dead hang
X2-3 sets
 
WOD: “Uncle Jimmy”
 
Level 1: 21-18-15-12-9-6-3
Ring dips
Overhead squats
Men: 115lbs Women: 75lbs

WOD

Monday 06.29.2020

POSTED ON June 28, 2020

WDO | Monday 06.29.2020

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Warm Up:
400m class jog then…
50ft lunge with a twist
2min spiderman stretch L/R
5/5 cossack squats
5/5 single arm russian kettlebell swings
:10 deadhang + 3 kips
5 hips down push ups
Complete 2-3 rounds
 
WOD: “Schmalls”
 
Level 1:
800m run then 2 rounds of:
50 burpees
40 pull ups
30 pistol squats
20 kettlebell swings 53/35
10 handstand push ups then…
800m run
For Time

WOD

Friday 06.26.2020

POSTED ON June 25, 2020

WDO | Friday 06.26.2020

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Warm Up:
5/5 single leg glute bridge
:30 arch hold
5 deadlifts increasing weights
 
Foundation:
A1.) Deadlift 2-2-2-2-2-2-2; rest 2min
 
WOD:
 
Level 1: 10min AMRAP
20 alt. hang dumbbell snatch 50/35
25ft/25ft handstand walk

WOD

Thursday 06.25.2020

POSTED ON June 24, 2020

WDO | Thursday 06.25.2020

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Warm Up:
10 push up shoulder taps
10 mountain climbers
10 windshield wipers
X2-3 sets
 
Aerobic Metcon:
Level 1:
20min AMRAP
1min FLR hold
40/35 cal air bike
10/10 single arm dumbbell thruster 50/35
-rest 5min-
20min AMRAP
10 slamballs 20/15
15 slamball sit ups 20/15
30/25 cal row

WOD

Wednesday 06.24.2020

POSTED ON June 23, 2020

WDO | Wednesday 06.24.2020

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Warm Up:
5/5 thorax rotation
5 muscle clean
5 tall clean (land in full squat)
5 jerk (split or push)
X2-3 sets
 
Strength: Every 2 minutes for 8 rounds (last 6 count in BTWB)
A. Squat Clean & Jerk 1.1 x5-6 sets; rest :90-:180 between
*rest :10 between clusters
*Build to a weight in 3 sets and maintain the weight across all 5-6 working sets depending on time.
*beginners power clean push jerk
*track your loads week by week.
*build off previous week
 
Metcon: RX/Intermediate/Beginner
 
800m run rest 1:1 X3 (record slowest)
*the only sub for the 800m run today will be a 400m walk.
 
Cool Down: 2-3 RFQ
2min saddle 1min single leg forward fold
45 results

WOD

Tuesday 06.23.2020

POSTED ON June 22, 2020

WDO | Tuesday 06.23.2020

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General Warm Up:
30ft broad jump
30ft Carioca
30ft duck walk
X2-3 sets
 
Specific Warm Up:
6 dumbbell power cleans
8 kips
10 lemon squeeze
X2-3 sets
 
WOD: “Five Finger Death Punch”
 
Level 1:
21-15-9
Dumbbell Power Clean 50/35
Toes 2 Bar
-rest 3min-
15-12-9
Dumbbell Push Press 50/35
Chest 2 bar
-rest 3min-
9-7-5
Dumbbell Thrusters 50/35
bar musle up

WOD

Monday 06.22.2020

POSTED ON June 21, 2020

WDO | Monday 06.22.2020

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General Warm Up:
5 sumo inch worms
50ft broad jump
50ft quad pull
X2-3
 
Specific Warm Up:
200m jog
5 step ups (rounds 2 & 3 jump)
5 wall balls
2-3 sets
 
WOD: “Kelly”
 
Level 1: 5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 10ft/9ft)

WOD

Saturday 06.20.2020

POSTED ON June 19, 2020

WDO | Saturday 06.20.2020

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Warm Up:
:30 frog plank L/R
10 supine flexion (on the ground)
:15 supinated dead hang
5 empty bar bench (increase weight each set)
X2-3 sets
 
Strength:
A1.) Close Grip Bench Press 5-5-3; Rest :90-:180
A2.) Negative Pull Ups 3 sets 6-8 at 5 second decent; rest :45
 
WOD:
 
Level 1:
15/12 cal row damper 10
15 med ball sit ups 20/14
7/5 bar muscle ups
5 rounds for time

WOD

Friday 06.19.2020

POSTED ON June 18, 2020

WDO | Friday 06.19.2020

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Warm Up:
:30/:30 couch stretch 20 alt.
Dead bugs 6/6 single leg glute bridge
5 deadlifts increasing weights
 
Foundation:
A1.) Deadlift 3-3-3-3-3-3; rest 2min
 
WOD:
 
Level 1: 12min AMRAP
12 deadlifts 135/95
9 hang power cleans 135/95
7 push jerks 135/95
400m run

WOD

Thursday 06.18.2020

POSTED ON June 17, 2020

WDO | Thursday 06.18.2020

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Warm Up:

30ft single arm dumbbell carry overhead

L/R :20/:20 frog plank

L/R 🐸 :30/:30

couch stretch L/R

X2-3 sets

Aerobic metcon: 50min time Cap

Level 1:

50ft double Kettlebell overhead carry

5 candle sticks

20 step ups single dumbbell 24/20 50/35

20 dumbbell clean and jerks (sets of 4) 50/35

200m fun run

10 Sets; rest 1min

*score total working time

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