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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

WOD

Monday 01.01.2018

POSTED ON December 31, 2017

WDO | Monday 01.01.2018

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Warm Up:
 
10 reverse pass throughs
5/5 KB high pul
5 squats with press out
5 yoga push ups
 
x2-3 sets
 
Foundation:
 
A. Find max effort set of Handstand Push Ups
B. EMOM 7min use 40% of A
 
*Intermediate 5 pike push ups off box
*Beginner handstand hold :30-:40 per round
 
Metcon:
 
Level 1 (RX)
 
9min AMRAP
 
3 Thrusters 115/85
3 chest 2 bar
6
6
9
9…etc

WOD

Saturday 12.30.2017

POSTED ON December 29, 2017

WDO | Saturday 12.30.2017

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Warm Up:
 
5 hips down push ups
5 scap push ups
:15 barbell hold overhead
10 pass throughs
 
x2-3 sets
 
Foundation:
 
A. Close Grip Bench Press
 
1×5 70%
1×5 75%
1×5 80%+ (means to do as many reps as possible after the 5 reps)
Level 1 (RX)
 
“Coffland”
 
Hang from pull up bar for 6min accumulation. Each
time you drop perform.
 
800m run
30 push ups (open standards)

WOD

Friday 12.29.2017

POSTED ON December 28, 2017

WDO | Friday 12.29.2017

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Warm Up:
 
5 reverse pass throughs
5/5 KB high pull
10 PVC pipe overhead squats
50ft samson lunge
 
x2-3 sets
 
Foundation:
 
A. Overhead Squat 5 sets of 3 @32×1 :rest 90s *hold the tempo
 
Metcon:
 
Level 1 (RX)
 
21-15-9
 
Overhead Squat 95/65
Toes 2 Bar

WOD

Thursday 12.28.2017

POSTED ON December 27, 2017

WDO | Thursday 12.28.2017

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Warm Up:
 
7 yoga push ups
:15 handstand hold w/shoulder tap if possible
10 reverse pass throughs
5/5 crossover DB deadlifts
 
x2-3 sets
 
Foundation:
 
A. EMOM 10min
 
6-8 kipping handstand push ups
Metcon:
 
Level 1 (RX)
 
42-30-18
 
DB Snatch 50/35
Burpee to 6in target

WOD

Wednesday 12.27.2017

POSTED ON December 26, 2017

WDO | Wednesday 12.27.2017

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Warm Up:
 
5 sumo inch worms
10 heidens
50ft reverse samson lunge
5 empty bar deadlifts
 
x2-3 sets
 
Foundation:
 
Deadlift
 
1×5 40%
1×5 50%
1×5 60%
 
Metcon:
 
Level 1 (RX)
 
2 rounds for time
 
15 hang power cleans 135/95
30 chest 2 bar

WOD

Tuesday 12.26.2017

POSTED ON December 25, 2017

WDO | Tuesday 12.26.2017

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Warm Up:

5 squats with a press out
8 step ups alternating legs
50ft walk on toes
50ft walk on heels backwards
50ft side shuffle L/R

x2-3 sets

Metcon:

“Kelly”

Level 1 (RX)

5 rounds for time

400m run
30 box jump 24/20
30 wall balls 20/14

WOD

Saturday 12.23.2017

POSTED ON December 22, 2017

WDO | Saturday 12.23.2017

0 Comments / CATEGORY:
Warm Up:
 
5 sumo inch worm
5 squats with press out
5 empty bar deadlifts
5 Clean high pulls
5 Hang Power Clean
5 Front Squats
5 push up T
 
x2-3 sets

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