WOD
Tuesday 03.20.2018
POSTED ON March 19, 2018
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A. Build to a 20RM Single Leg RDL on both legs (see video below)
15 deficit push ups off 45lbs plates
WOD
Monday 03.19.2018
POSTED ON March 18, 2018
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1st min 3 strict handstand push ups + 5 handstand push ups
1st min 5 handstand push ups
1st min 5-7 pike push ups off a box 2nd min 50 single unders
WOD
Saturday 03.17.2018
POSTED ON March 16, 2018
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*Todays workout should be viewed as recover because its
body weight movements. If its a movement that was listed
in the open workout then its completely fine to do again. That being said it should be stressed that what you do to recover will set you up for the weeks to come. Doing more will set you up for failure.
10 hang power snatch 95/65
WOD
Thursday 03.15.2018
POSTED ON March 14, 2018
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5 explosive seated box jumps
A. Power Clean 2-2-2-2-2; rest 2-3 min between each
B. Front Squat 3-3-3-3-3; rest 2-3min between each set
WOD
Wednesday 03.14.2018
POSTED ON March 13, 2018
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A1.) Single Arm DB Lunge 50ft x4; rest :45
A2.) Single Arm DB Row 7/7×4; rest :45
A3.) Arch Rock 12-15×4; rest :45
WOD
Tuesday 03.13.2018
POSTED ON March 12, 2018
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5 squats with a press out
A. Back Squat 3 sets of 5 @80-85%; rest 2-3 min
WOD
Monday 03.12.2018
POSTED ON March 11, 2018
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:30 barbell hold over head
:30 crab extension rock back
5 hang power clean push jerk
RX: EMOM 6min 1-3 ring muscle ups
Intermediate: Feet eleveated strict ring muscle ups 4 sets
Beginner: Strict low ring muscle up transition 4 sets of 3-6
“Double Grace with a twist”
60 Clean and Jerks 135/95
*Each time an athlete decides to switch they must
perform 6 lateral bar facing burpees before they start to
work. It also starts with 6 lateral burpees.
WOD
Saturday 03.10.2018
POSTED ON March 9, 2018
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5 squats with a press out
Max Effort set of Wall Balls 20/14
Max Effort set of Body Weight Bench Press
WOD
Friday 03.09.2018
POSTED ON March 9, 2018
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Warm-up
400m run
10 Dubs
10 prone pass througs
5 OHS
Odd Rounds – 3 Ring Swings
Even Rounds – 3 bar kips
50′ walk on toes
50′ walk on heels
3 inch worms
Metcon – 18.3
Level 1 (RX)
14 minute time cap – 2 rounds for time
100 Double Unders
20 Overhead Squats 115/80
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 DB Snatches 50/35
100 Double Unders
12 Bar Muscle-ups