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WOD

Thursday 03.08.2018

POSTED ON March 7, 2018

WDO | Thursday 03.08.2018

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Warm Up:
 
5 strokes legs only
5 strokes arms only
20 leg swings L/R
10 cossack squats
 
x3-4 sets
 
Metcon:
 
RX
 
1500m row
75 Air Squat
1500m Row
75 push ups
 
For Time

WOD

Wednesday 03.07.2018

POSTED ON March 6, 2018

WDO | Wednesday 03.07.2018

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Warm Up:
 
5 sumo inch worm
:20 supinated dead hang
10 empty bar deadlifts
7/7 single leg glute bridge
 
x2-3 sets
 
Skill:
 
A1.) Hollow to arch roll 4×20; rest :45
A2.) Single arm seated DB Arnold Press 4 sets 7/7; rest :30/:45
 
Metcon:
 
RX
 
5 Rope Climbs
5 deadlifts 275/185
4 Rope Climbs
4 deadlifts 275/185
3 Rope Climbs
3 deadlifts 275/185
2 Rope Climbs
2 deadlifts 275/185
1 Rope Climbs
1 deadlifts 275/185
 
For Time

WOD

Tuesday 03.06.2018

POSTED ON March 5, 2018

WDO | Tuesday 03.06.2018

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Warm Up:
 
5 scap pull ups
5 scap push ups
10 prone pass throughs
5 v-ups
5 hang power clean
 
x2-3 sets
 
Strength:
 
A. EMOM 7min
 
1 Power Clean + 2 Front Squats
 
*Start at 65% add 5-10lbs every set
 
Metcon:
 
 Level 1 (RX)
 
7min AMRAP
 
30 Toes 2 Bar
50 unbroken double unders

WOD

Monday 03.05.2018

POSTED ON March 4, 2018

WDO | Monday 03.05.2018

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Warm Up:
 
:20 handstand hold
10 prone pass throughs
10 reverse pass throughs
50ft duck walk
 
x2-3 sets
 
A. Handstand Walk Practice
 
RX: 5 sets of 25ft handstand walks
Intermedite: 5 sets 2-3 wall walks
Beginner: Handstand hold :30+100ft bear crawl x5
 
Metcon:
 
RX
 
30-20-10
 
Power Snatch 95/65
Split Jump with barbell on back
 
For Time

WOD

Thursday 03.01.2018

POSTED ON February 28, 2018

WDO | Thursday 03.01.2018

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Warm Up:
 
5 sumo inch worm
10 cossack squats
:30 barbell hold overhead
10 reverse pass throughs
5 reverse wall slides
 
x3-4 sets
 
*Deficit is a pull off 2 45lbs bumper plates. (1 under each foot)
 
Strength Metcon:
 
A. Deficit Deadlift 4-4-3-3; rest 2-3 min between each
 
B. Push Press 4-4-3-3; rest 2-3min between each set

WOD

Wednesday 02.28.2018

POSTED ON February 27, 2018

WDO | Wednesday 02.28.2018

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Warm Up:
 
5/5 turkish sit ups
10 prone pass throughs
20 flutter kicks
 
x2-3 sets
 
Foundation:
 
A. Turkish Get Up
 
4 sets of 5/5 on each side
 
Level 1 (RX)
 
*Compare to 10.24.17
 
7min AMRAP
 
7 Overhead squat 135/95
25 double unders

WOD

Tuesday 02.27.2018

POSTED ON February 26, 2018

WDO | Tuesday 02.27.2018

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Warm Up:
 
5 clean high pulls
5 hang power cleans
10 groiners
7/7 lateral box step ups (at a depth equal to squat clean depth)
 
x2-3 sets
 
Foundation:
 
A. Build to a 3RM heavy Power Position Hang Clean in
15min
 
Metcon:
 
*Compare to 171016
 
Level 1 (RX)
 
30 Squat Cleans 185/125
For Time

WOD

Monday 02.26.2018

POSTED ON February 25, 2018

WDO | Monday 02.26.2018

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Warm Up:

5 empty bar deadlifts
5 empty bar strict press
8 empty bar split leg good mornings
50ft bear crawl knee touches elbows

x3-4 sets

Strength Metcon:

A. Deadlift work to a heavy 3RM

7-5-5-3-3; rest 2-3 min between sets

B. Strict press work to a heavy 2RM

4-4-3-2-2; rest 2-3min between sets

WOD

Saturday 02.24.2018

POSTED ON February 23, 2018

WDO | Saturday 02.24.2018

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Warm Up:
 
5 hips down push ups
10 reverse wall slides
50ft bear crawl knee touches elbow as you walk
50ft samson lunge
 
x2-3 sets
 
Strength:
 
A. Close Grip Bench Press EMOM 8min
 
2.2 @75-80% 1RM
 
*2.2 is a cluster set perform 2 reps rack the bar rest exactly 10 seconds then perform 2 reps again within the same minute for every min for 8min.

WOD

Friday 02.23.2018

POSTED ON February 22, 2018

WDO | Friday 02.23.2018

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Warm-up
 
Coach’s choice
 
Open 18.1
 
AMRAP 20
 
Level 1
8 Toes 2 Bar
5/5 Hang DB Clean & Shoulder 2 Overhead 50/35
14/12 Calorie Row

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