WOD
Tuesday 06.30.2020
POSTED ON June 29, 2020
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Level 1: 21-18-15-12-9-6-3
WOD
Monday 06.29.2020
POSTED ON June 28, 2020
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2min spiderman stretch L/R
5/5 single arm russian kettlebell swings
800m run then 2 rounds of:
20 kettlebell swings 53/35
10 handstand push ups then…
WOD
Friday 06.26.2020
POSTED ON June 25, 2020
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5/5 single leg glute bridge
5 deadlifts increasing weights
A1.) Deadlift 2-2-2-2-2-2-2; rest 2min
20 alt. hang dumbbell snatch 50/35
WOD
Thursday 06.25.2020
POSTED ON June 24, 2020
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10/10 single arm dumbbell thruster 50/35
15 slamball sit ups 20/15
WOD
Wednesday 06.24.2020
POSTED ON June 23, 2020
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5 tall clean (land in full squat)
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.
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.
2min saddle 1min single leg forward fold
WOD
Tuesday 06.23.2020
POSTED ON June 22, 2020
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WOD: “Five Finger Death Punch”
Dumbbell Power Clean 50/35
Dumbbell Push Press 50/35
WOD
Monday 06.22.2020
POSTED ON June 21, 2020
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5 step ups (rounds 2 & 3 jump)
Level 1: 5 Rounds For Time
30 Wall Ball Shots (20/14 10ft/9ft)
WOD
Saturday 06.20.2020
POSTED ON June 19, 2020
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10 supine flexion (on the ground)
5 empty bar bench (increase weight each set)
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
15 med ball sit ups 20/14
WOD
Friday 06.19.2020
POSTED ON June 18, 2020
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:30/:30 couch stretch 20 alt.
Dead bugs 6/6 single leg glute bridge
5 deadlifts increasing weights
A1.) Deadlift 3-3-3-3-3-3; rest 2min
9 hang power cleans 135/95
WOD
Thursday 06.18.2020
POSTED ON June 17, 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