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WOD

Monday 12.11.2017

POSTED ON December 10, 2017

WDO | Monday 12.11.2017

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Warm Up:
 
10 heidens
10/10 leg swings lateral
5 empty bar deadlifts
50ft reverse bear crawl
 
x2-3 sets
 
*each set increase the weight on the barbell for the deadlift.
 
Foundation:
 
Deadlift
 
1×3 70%
1×3 80%
1×3 90%+1 (means if you can do more than 5 reps do as many as possible until failure.)
 
Metcon:
 
Level 1 (RX)
 
500m row
100ft Goblet Hold Lunge DB 50/35
 
x4 rounds for time

WOD

Saturday 12.09.2017

POSTED ON December 8, 2017

WDO | Saturday 12.09.2017

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Warm Up:
 
10 push up T
20 jumping jacks
50ft duck walk
20 hops in place (mimic double under)
 
x2-3 sets
 
Foundation:
 
A. Close Grip Bench Press @32×1 5 sets of 5; rest 90s

WOD

Friday 12.08.2017

POSTED ON December 7, 2017

WDO | Friday 12.08.2017

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Warm Up:
 
50ft walk on toes
5 strokes rower arms only
50ft walk on heels backwards
5 strokes rower legs only
10 groiners
5 scap pull ups
 
x2-3 sets
 
Metcon:
 
Flow Session:
 
30min AMRAP
 
Level 1 (RX)
 
400m run
100ft reverse bear crawl
500m row
100ft single arm DB overhead lunge 50/35
100 single unders (do not do double unders)
10 strict pull ups

WOD

Thursday 12.07.2017

POSTED ON December 6, 2017

WDO | Thursday 12.07.2017

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Warm Up:
 
:15 barbell hold overhead
5 clean high pulls
5 hang power cleans
5 front squats
 
x2-3 sets
 
Foundation:
 
Front Squat 5 sets of 5; rest 90s

WOD

Wednesday 12.06.2017

POSTED ON December 5, 2017

WDO | Wednesday 12.06.2017

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Warm Up:
 
:45 bent knee hollow hold
5 hollow to arch kip (perfect form)
5 hips down push ups
 
x2-3 sets
 
Foundation:
 
A. 8min EMOM
 
1st min Seated DB Push Press 8-10reps
2nd min DB row 8/8

WOD

Tuesday 12.05.2017

POSTED ON December 4, 2017

WDO | Tuesday 12.05.2017

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Warm Up:

5 squats with press out
5 empty bar deadlifts
10/10 leg swings
:30 arch hold

x2-3 sets

*each set increase weight on the deadlift

Foundation:

Deadlift

1×5 65%
1×5 75%
1×5 85%+1 (means if you can do more than 5 reps do as many as possible until failure.)

WOD

Monday 12.04.2017

POSTED ON December 3, 2017

WDO | Monday 12.04.2017

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Warm Up:

5/5 KB High Pull
5 hang power clean
10 reverse pass throughs
5 push up T

x2-3 sets

Foundation:

A. EMOM 8min

3 strict HSPU + 5 Kipping HSPU

WOD

Saturday 12.02.2017

POSTED ON December 2, 2017

WDO | Saturday 12.02.2017

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Warm Up:
 
5 strokes rower legs only
5 strokes rower arms only
50ft bear crawl
:15 pronated dead hang
 
x2-3 sets
 
 
Partner Metcon:
 
“Turkey Flush”
 
Level 1 (RX)
 
P1/P2 15 Syncrho Deadlifts 315/225
P1 10 Bar facing burpee
P2 Deadhang from bar
P1 Deadhang from bar
P2 10 Bar facing burpee
P1/P2 1000m row split as you wish
P1 50 Double Unders
P2 Deadhang from bar
P2 50 Double Unders
P1 Deadhang from bar
 
4 Rounds for time

WOD

Friday 12.01.2017

POSTED ON November 30, 2017

WDO | Friday 12.01.2017

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Warm Up:

5 Sumo Inch Worm
5 Hang Snatch High Pulls
5 Hang Power Snatch
5 Overhead Squats

x2-3 sets

Foundation:

A. Overhead Squat 5 sets of 3; rest
90s between sets

WOD

Thursday 11.30.2017

POSTED ON November 29, 2017

WDO | Thursday 11.30.2017

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Warm Up:

5/5 KB high pull
:15 handstand hold
5 push press
5 push jerk

x2-3 sets

 

Foundation:

A. Every 1:30 x 5

2 push press + 3 push jerk

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