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WOD

Tuesday 03.20.2018

POSTED ON March 19, 2018

WDO | Tuesday 03.20.2018

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Warm Up:
 
10/10 crossbody RDL
50ft samson lunge
10 PVC pipe upright rows
5 push up T
 
x2-3 sets
 
 
Strength:
 
A. Build to a 20RM Single Leg RDL on both legs (see video below)
 
Metcon:
 
RX
 
5 rounds for time
 
50ft walking lunge
400m run
15 deficit push ups off 45lbs plates

WOD

Monday 03.19.2018

POSTED ON March 18, 2018

WDO | Monday 03.19.2018

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Warm Up:
 
:15 handstand hold
10 prone pass throughs
10 alternating v-ups
5 hips down push ups
 
x3-4 sets
 
Skill:
 
A. Handstand Push Ups
 
EMOM 10min
 
RX
 
1st min 3 strict handstand push ups + 5 handstand push ups
2nd min 35 double unders
 
Intermediate
 
1st min 5 handstand push ups
2nd min 35 double unders
 
Beginner
 
1st min 5-7 pike push ups off a box 2nd min 50 single unders

WOD

Friday 03.16.2018

POSTED ON March 16, 2018

WDO | Friday 03.16.2018

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9 minute cap

RX

21-15-9

Deadlifts 225/155

HSPU

Then

21-15-9

Deadlifts 315/205

50 ft Handstand walk

WOD

Saturday 03.17.2018

POSTED ON March 16, 2018

WDO | Saturday 03.17.2018

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Warm Up:
 
5 snatch high pull
5 hang power snatch
:30 starfish plank
10 reverse wall slides
 
x3-4 sets
 
 
*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.
 
Metcon:
 
RX
 
20min AMRAP
 
10 hang power snatch 95/65
500m row

WOD

Thursday 03.15.2018

POSTED ON March 14, 2018

WDO | Thursday 03.15.2018

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Warm Up:
 
5 clean high pulls
5 hang power cleans
10 cossack squats
10 reverse wall slides
5 explosive seated box jumps
 
x3-4 sets
 
Strength Metcon:
 
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

WDO | Wednesday 03.14.2018

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Warm Up:
 
7/7 crossbody RDL
10 cossack squats
100ft bear crawl
10 empty bar deadlifts
 
x3-4
 
Strength:
 
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
 
Metcon:
 
RX
 
4 rounds for time
 
25 toes 2 bar
15 Deadlifts 225/155

WOD

Tuesday 03.13.2018

POSTED ON March 12, 2018

WDO | Tuesday 03.13.2018

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Warm Up:
 
5 squats with a press out
10 prone pass throughs
:20 handstand hold
10 heidens
5 behind the neck press
5 push press
 
x2-3 sets
 
Strength:
 
A. Back Squat 3 sets of 5 @80-85%; rest 2-3 min
 
Metcon:
 
RX
 
9min AMRAP
 
10 Overhead Squats 95/65
7 handstand push ups

WOD

Monday 03.12.2018

POSTED ON March 11, 2018

WDO | Monday 03.12.2018

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Warm Up:
 
:15 ring support hold
10 ring swings
:30 barbell hold over head
:30 crab extension rock back
5 hang power clean push jerk
 
x3-4 sets
 
Skill:
 
A. Ring Muscle Up
 
RX: EMOM 6min 1-3 ring muscle ups
Intermediate: Feet eleveated strict ring muscle ups 4 sets
3-6
Beginner: Strict low ring muscle up transition 4 sets of 3-6
 
Partner Metcon:
 
RX
 
“Double Grace with a twist” 
 
60 Clean and Jerks 135/95
 
For Time
*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

WDO | Saturday 03.10.2018

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Warm Up:
 
5 Push Up T
5 squats with a press out
:30 plank
10 pass throughs
 
x3-4 sets
Metcon:
 
RX
 
Max Effort set of Wall Balls 20/14
Rest 90s
Max Effort set of Body Weight Bench Press
Rest 90s
 
x5

WOD

Friday 03.09.2018

POSTED ON March 9, 2018

WDO | Friday 03.09.2018

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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

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