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WOD

Friday 01.12.2018

POSTED ON January 11, 2018

WDO | Friday 01.12.2018

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Warm Up:
 
:15 handstand hold
5 hang power cleans
5 hips down push ups
5/5 thorax rotation
 
x2-3 sets
 
Foundation:
 
A. Build to a heavy 3RM hang power clean in 7 sets
 
“Until I Collapse”
 
Level 1 (RX)
 
Every min on the min for 30min (If work is not done within the minute athletes stop at that point)
 
3 Handstand Push Ups
2 burpee
1 Power Clean 155/105

WOD

Thursday 01.11.2018

POSTED ON January 10, 2018

WDO | Thursday 01.11.2018

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Warm Up:
 
5 sumo inch worm
10 prone pass throughs
5 strokes rower legs only
5 strokes rower arms only
10 cossack squats
 
x3-4 sets
 
Foundation:
 
Deadlift
 
1×5 75%
1×5 75%
1×5 80%
1×5 80%+
 
“+” indicates they should do as many reps past 5 as possible

WOD

Wednesday 01.10.2018

POSTED ON January 9, 2018

WDO | Wednesday 01.10.2018

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Warm Up:
 
5 Squats with a press out
5/5 single arm russian kettlebell swings
5/5 single arm kb high pull
:15 kb hold overhed L/R
 
x2-3 sets
 
 
Foundation:
 
A. Front Squat 4 sets of 6+ @75-80%; rest 1-3min between sets
 
*on the final set of 6 athletes will do max reps
 
Metcon:
 
Level 1 (RX)
 
8 rounds of work
 
1min work
1min rest
 
7 box jump 30/24
ME Kettlebell Snatch Remaining Time 53/35

WOD

Tuesday 01.09.2018

POSTED ON January 8, 2018

WDO | Tuesday 01.09.2018

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Warm Up:
 
50ft duck walk
50ft bear crawl knee touches elbows
50ft walk on toes
50ft walk on heels backwards
10 heidens
 
x2-3 sets
Level 1 (RX)
 
400m run
30 wall balls 20/14
20 jumping chest 2 bar pull ups (measure 6in from top of the head)
 
4 rounds for time

WOD

Monday 01.08.2018

POSTED ON January 7, 2018

WDO | Monday 01.08.2018

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Warm Up:
 
5 snatch high pulls
5 hang power snatch
5 snatch balance
5 overhead squas
 
x2-3 sets
 
Foundation:
 
A. EMOM Snatch 7min
 
3-5 Snatch @65-75% 1RM
Metcon:
 
Level 1 (RX)
 
10min AMRAP
 
30 double unders
15 power snatch 75/55

WOD

Saturday 01.06.2018

POSTED ON January 5, 2018

WDO | Saturday 01.06.2018

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Warm Up:
 
10 push up T
5 sumo inch worm
10 heidens
5 hips down push ups
10 squats with press out
 
x2-3 sets
 
*today will be a little longer then 1 hour be prepared its a lot of work but its also Saturday.
 
Foundation:
 
A1.) Dumbbell Bench Press 3 x10; rest :45
A2.) Dual Kettlebell bent over row 3×10 @22×1; rest :45
 
Partner Metcon:
 
20min AMRAP
 
Level 1 (RX)
 
100 Dumbbell Snatch 50/35
100 wall ball 20/14
100 box jump 24/20 (must jump)
100 cal row
 
*while 1 partner works 1 partner must be in the following active rest positions:
 
Dead Hang/Plank on elbows/Bottom of Squat hold/Handstand Hold/Plate hold overhead

WOD

Friday 01.05.2018

POSTED ON January 4, 2018

WDO | Friday 01.05.2018

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Warm Up:
 
5/5 KB high pull
:30 dead hang supinated
:5 scap pull ups
 
x2-3 sets
 
Foundation:
 
A1.) Hollow body hold 5 x1min; rest :45
A2.) Strict Pull Up 3-7 x5; rest :45
A3.) Arch Hold 5 sets 1min; rest :45

WOD

Thursday 01.04.2018

POSTED ON January 3, 2018

WDO | Thursday 01.04.2018

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Warm Up:
 
Foundation:
 
A. 20min Handstand Walk Practice
 
*Handstand Hold against wall butt can not touch
*Wall walks
*Partner assisted handstand walk
*Class builds tunnel for athlete to walk through
 
Flow Metcon:
 
Level 1 (RX)
 
5min AMRAP
 
250m row
15 Ring Dips
 
rest 3min
 
5min AMRAP
 
50ft bear crawl
50 double unders
 
rest 3min
 
x2 (29min total workout)

WOD

Wednesday 01.03.2018

POSTED ON January 2, 2018

WDO | Wednesday 01.03.2018

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Warm Up:
 
5 sumo inch worm
10 heidens
50ft bear crawl
10 lemon squeeze
 
x2-3 sets
 
Foundation:
 
A. Deadlift
 
3-3-3-3-3
 
Metcon: *Compare to 10/09/17
 
Level 1 (RX)
 
30-20-10
 
Shoulder to overhead 135/95
Box Jump 24/20
 
For time

WOD

Tuesday 01.02.2018

POSTED ON January 1, 2018

WDO | Tuesday 01.02.2018

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Warm Up:
 
5 strokes rower legs only
5 strokes rower arms only
10 cossack squats
50ft side shuffle L/R
 
x2-3 sets
 
Foundation:
 
A1.) 50ft walking DB front rack lungex4; rest :30
A2.) Dumbbell Row @22×1 4×8/8: rest :30/:45
 
Metcon:
 
Level 1 (RX)
 
1000m row
75 burpee to 6in target
 
for time
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