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WOD

Friday 12.22.2017

POSTED ON December 21, 2017

WDO | Friday 12.22.2017

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Warm Up:
 
5 strokes rower legs only
5 strokes rower arms only
5 sumo inch worm
10 cossack squats
5 hips down push ups
10 groiners
 
x2-3 sets
 
Flow Metcon:
 
Level 1 (RX)
 
20min Partner Flow
 
P1 rows
P2 20 burpee box jump step down 24/20
 
*you will record the total meters rowed. Burpees are active rest.

WOD

Thursday 12.21.2017

POSTED ON December 20, 2017

WDO | Thursday 12.21.2017

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Warm Up:
 
10/10 leg swings
10 cossack squats
:15 single arm DB press overhead L/R
:15 DB hold overhead
 
x2-3 sets
 
Metcon:
 
A. DB Step Up 4 sets of 7/7; rest :45/:90
 
Level 1 (RX)
 
9 min AMRAP
 
8 burpee deadlifts 50/35
10 DB Cleans 50/35
12 DB Push Jerk 50/35

WOD

Wednesday 12.20.2017

POSTED ON December 19, 2017

WDO | Wednesday 12.20.2017

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Warm Up:
 
50ft walking quad pull
50ft butt kicks
5 empty bar SDHP
20 hops in place (focus on double under height)
 
x2-3 sets
 
Foundation:
 
A. EMOM 10min
 
2-3 strict Handstand Push Up + 5-7 kipping hspu
 
*Scaled is :35 Handstand hold
*Scaled 2 is 8 pike handstand push ups off box. (see youtube video)
Metcon:
 
Level 1 (RX)
 
1min ME Toes 2 Bar
1min ME SDHP 95/65
1min ME Double Unders
1min ME Split Jumps
1min Rest
x3

WOD

Tuesday 12.19.2017

POSTED ON December 18, 2017

WDO | Tuesday 12.19.2017

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Warm Up:
 
50ft quad pull
50ft walk on toes
50ft butt kicks
10 heidens
50ft walk on heels backwards
50ft reverse bear crawl
50ft high knees
 
x2-3 sets
 
*each round load your barbell and perform several deadlifts
 
 
Foundation:
 
Deadlift
 
1×5 75%
1×3 85%
1×1 95%+1 

WOD

Monday 12.18.2017

POSTED ON December 17, 2017

WDO | Monday 12.18.2017

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Warm Up:
 
5 squats with press out
5 strokes rower legs only
5 strokes rower arms only
50ft spider man crawl
 
x2-3 sets
 
Foundation:
 
A. High Bar Back Squat
 
4 sets of 5 @75-80% 1RM
 
*If they do not have a 1RM encourage them to find a moderate weight and stay with it for the total 4 sets.
 
Metcon:
 
30-20-10
 
Level 1 (RX)
 
Cal Row
Wall Ball 20/14
Burpee

WOD

Saturday 12.16.2017

POSTED ON December 15, 2017

WDO | Saturday 12.16.2017

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Warm Up:
 
5 clean high pulls
5 hang power cleans
5 below the knee hang squat cleans
5 front squats
5/5 thorax rotation
 
x2-3 sets
 
Foundation:
 
A. Squat Clean
 
1.1.1 x4: rest 10s between cluster “.” and 90s between sets
 
*Only increase weight after the 2nd set first 2 sets should remain the same weight.

WOD

Friday 12.15.2017

POSTED ON December 14, 2017

WDO | Friday 12.15.2017

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Warm Up:
 
5/5 KB high pull
10 cuban PVC pipe raises
5/5 lateral box step ups
 
x2-3 sets
 
Foundation:
 
A. EMOM 12min
 
1st min 6/6 heavy single arm suitcase deadlift
2nd min Box Step Up 24in 7/7 (do no alternate reps leave lead leg/step up leg on the box for all the reps)
3rd min 5-7 perfect hollow to arch kips
 
Metcon:
 
13min AMRAP
 
Level 1 (RX)
 
21 KBS 53/35
15 burpees to plate 45lbs (they jump up to the 45lbs plate)
5 Bar Muscle Ups

WOD

Thursday 12.14.2017

POSTED ON December 13, 2017

WDO | Thursday 12.14.2017

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Warm Up:
 
50ft walk on toes
50ft walk on heels backwards
10 hollow to arch roll
:15 dead hang
 
x2-3 sets
 
Flow Metcon:
 
30min AMRAP
 
Level 1 (RX)
 
800m run
1min handstand hold
400m run
100ft farmers plate pinch carry 45/35
200m run
30 box jump step down 24/20

WOD

Wednesday 12.13.2017

POSTED ON December 12, 2017

WDO | Wednesday 12.13.2017

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Warm Up:
 
10 groiners
5 hips down push ups
10 cossack squats
5 scap push ups
 
x2-3 sets
 
Foundation:
 
A. EMOM 8min
 
1st min hollow body hold :45
2nd min arch hold :45
 
Metcon:
 
*score time + max effort burpees
 
Level 1 (RX)
 
5min ME Burpee
rest 1min
 
Then complete 5 rounds
 
20 sit ups
15 push ups (open standard)
6/6 KB Hang Snatch 53/35

WOD

Tuesday 12.12.2017

POSTED ON December 11, 2017

WDO | Tuesday 12.12.2017

0 Comments / CATEGORY:
Warm Up:
 
:15 handstand hold
5 snatch high pulls
:15 bottom of overhead squat hold
5/5 slow thorax rotation
 
x2-3 sets
 
Foundation:
 
A. EMOM 8min
 
3 strict Handstand Push Up + 6 Kipping Handstand Push Ups
 
*Scaled is :30 Handstand hold
*Scaled 2 is 8 pike handstand push ups off box.
Metcon:
 
Level 1 (RX)
 
3 Sets rest 5min between
 
10 Power Snatch 155/105
20 Chest 2 Bar
30 Air Squats

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