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WOD

Wednesday 07.11.2018

POSTED ON July 10, 2018

WDO | Wednesday 07.11.2018

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Warm Up
 
5 Muscle Snatch
6 Hang Split Snatch Alternating Legs
5 Scap Pull-ups
5 Scap Push-ups on Elbows
 
x3
 
Skill:
 
EMOM 15min
 
1st min :30-:45 Headstand or Handstand walk
2nd min :30 Ring Support Hold
3rd min 30ft Crab walk with hips extened high as possible
 
Metcon:
 
RX (Level 1)
 
12 Alternating Split Snatch 95/65
5/3 Bar Muscle-ups
 
6 Rounds For Time

WOD

Tuesday 07.10.2018

POSTED ON July 9, 2018

WDO | Tuesday 07.10.2018

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Warm Up
 
5 Muscle Cleans
10 Heidens
5 Hang Power Cleans
10 Lemon Squeeze
5 Thrusters
10 Hollow Body Jumps in place
 
x3
 
Strength:
 
EMOM 10min
 
1st min 3 Power Cleans 77-85% of 1RM
2nd min 7 Box Jump Overs 24/20
 
*If athletes do not have a 1RM their to establish one during this time so we can use percentages for this month on the lifts.

WOD

Monday 07.09.2018

POSTED ON July 8, 2018

WDO | Monday 07.09.2018

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Warm Up:
 
50ft Samson Lunge
5/5 KB Waiters Squats (see video below)
5/5 Single arm KB Swing
:45 Banded Ankle Distraction L/R
 
x2-3 sets
 
Strength: 15min to complete
 
Front Squat
 
2×6 80%
3×6 85%
 
Metcon:
 
RX (Level 1)
 
10 Dumbbell Box Step overs 50/35 24/20
17 Pull-ups
15 Burpee to 6in target
 
3 Rounds For Time

WOD

Saturday 07.07.2018

POSTED ON July 7, 2018

WDO | Saturday 07.07.2018

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Warm Up:
 
5/5 Side Lying Thorax Rotation
50ft Lunge with a Twist
5 Empty Bar behind the neck Press
5 Empty Bar Back Squat (add each round)
 
x3
 
Strength: 15min to complete
 
Back Squat
 
4 sets of 6 at 75%
 
RX (Level 1)
 
15 Power Snatch 75/55
25 Sit-ups
45 Double Unders
 
4 Rounds For Time

WOD

Friday 07.06.2018

POSTED ON July 5, 2018

WDO | Friday 07.06.2018

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Warm Up
 
7/7 Single Arm Dumbbell Press
5 Scap Pull ups
10 Cuban Raise PVC Pipe
7/7 Supinated Dumbbell Row
 
x3
 
Strength:
 
In 15min build to a 1RM Push Press
 
Metcon:
 
RX (Level 1)
 
14min AMRAP
 
20 Cal Row
30 Wall Balls 20/14
20 Cal Row
30 Box Jumps 24/20
20 Cal Row
30 Sumo Deadlift High Pull 115/80
20 Cal Row
30 Shoulder to Over Head 115/80
 
For Time

WOD

Thursday 07.05.2018

POSTED ON July 4, 2018

WDO | Thursday 07.05.2018

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Warm Up
 
EMOM 9min
 
1st min Prone Pass Throughs
2nd min Flutter Kicks
3rd min :30 Dead Hang
 
Skill:
 
EMOM 15min
 
1st min :30-:45 Head Stand (not handstand)
2nd min 10 Hollow to Arch Ring Swings
3rd min 10 Wall Ball Candle Sticks 20/14
 
Metcon:
 
RX (Level 1)
 
12-9-6
 
Squat Clean 135/95
 
7-5-3
 
Bar Muscle Up
 
For Time

WOD

Wednesday 07.04.2018

POSTED ON July 4, 2018

WDO | Wednesday 07.04.2018

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Wednesday 07/04
 
Warm Up:
 
50ft Walk on Toes Forward
50ft Walk on Toes Backward
50ft Butt Kicks
10 Cossack Squats
 
x2-3 sets
 
200m Jog
7/7 Single Dumbbell Kettlebell Swing (yes use dumbbells)
7/7 Dumbbell High Pull
10 Empty Bar Deadlifts
 
x2-3
 
then…
 
Work up to a heavy 5 reps of deadlift before starting this workout.
 
Team Metcon: 20min Cap
 
*Teams of 4 complete the following in pairs A&B B&C. First pair who goes can not be passed by the 2nd pair who starts. The first pair must wait until the 2nd pair completes their run before work begins.
 
RX (Level 1)
 
400m Run
60 Deadlifts 205/125
60 Burpee Box Jump Overs 24/20
60 DB Hang Clean and Jerks 50/35 (every 5 reps)
60 Wall Balls 30/20
60 Toes 2 Bar
200 Double Unders (switch every 50 reps)

WOD

Tuesday 07.03.2018

POSTED ON July 2, 2018

WDO | Tuesday 07.03.2018

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Warm Up:
 
5/5 Single Arm KB Swing
50ft Single Arm Front Rack Carry
10 Goblet Squats
10/10 Leg Swings
 
x3
 
Strength: 15min to complete
 
Front Squat
 
1×6 75%
1×6 80%
1×6 85%
1×6 85%
 
Metcon:
 
RX (Level 1)
 
4 Rounds For Time
 
20 Dumbbell Alternating Snatch 50/35
15 Wall Balls 20/14

WOD

Monday 07.02.2018

POSTED ON July 1, 2018

WDO | Monday 07.02.2018

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Warm Up:
 
5 Muscle Clean
5 Clean High Pulls
5 Hang Cleans
5 Thrusters
 
x2-3 sets
 
Strength:
 
EMOM 10min
 
1st min 3 power cleans 75-85% of 1RM
2nd min 25-35 double unders
 
*athletes who do not have double unders must do :30 of double under practice. No one is allowed to do single unders.
*If athletes do not have a 1RM their to establish one during this time so we can use percentages for this month on the lifts.
 
Metcon:
 
RX (Level 1)
 
6 Rounds of 2min of work (12min total)
 
20/17 Cal row
ME Hang Squat Cleans remaining time 135/95

WOD

Saturday 06.30.2018

POSTED ON June 29, 2018

WDO | Saturday 06.30.2018

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Warm Up:
 
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk Left and Right Leg
5 Scap Pull-ups
10 Squats with a Press out
 
x3
 
Strength:
 
A. Work up to a heavy in 15min of the following complex
 
2 Front Squats + 1 Thruster + 1 Jerk
 
Level 1 (RX)
 
4 Rope Climbs
16 Thrusters 135/95
3 Rope Climbs
12 Thrusters 135/95
2 Rope Climbs
8 Thrusters 135/95
 
For Time

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