WOD
Wednesday 11.15.2017
POSTED ON November 14, 2017
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Warm Up:
5/5 heavy single arm KBS
5/5 single leg good mornings
5 hips down push ups
5 strokes rower arms only
5 strokes rower legs only
x2-3 sets
Foundation
A. GHD Sit up 5 sets of 15
*sub in banded sit ups or an easier sub is weighted sit ups
Metcon:
Level 1 (RX)
250m row
15 KBS 70/53
250m row
15 burpees over erg
250m row
15 KBS 70/53
x3; rest walk 4-5 minutes between sets and record the fastest time.
WOD
Tuesday 11.14.2017
POSTED ON November 13, 2017
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Warm Up:
:30 plank
10 reverse pass throughs
5/5 med ball toss rotational with partner
x2-3 sets
Foundation:
A. Every 1:15 (4 sets each total of 8 sets)
1st 1:15 DB Row 7/7
2nd 1:15 Close Grip Bench Press 5
*70%+
Metcon:
Level 1 (RX)
3 rounds for time
100m run
50 air squats
100m run
50 sit ups
100m run
50 double unders
WOD
Monday 11.13.2017
POSTED ON November 12, 2017
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Warm Up:
5 clean high pulls
5 hang power cleans
5 scap pull ups
5 hollow to arch kips
x2-3 sets
Foundation:
A. Every 2min x5 1 Hang Power Clean + 2 Front Squats
WOD
Saturday 11.11.2017
POSTED ON November 10, 2017
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Hero WOD – “Wood”
Level 1 – RX
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-pull (95/65 lbs)
10 Thruster (95/65 lbs)
1 minute Rest between each round
Level 2 – Intermediate
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-pull (75/55 lbs)
10 Thruster (75/55 lbs)
1 minute Rest between each round
Level 3 – Beginner
5 Rounds For Time
400 meter Run
10 Burpee Box Step-ups (20/20 in)
10 Sumo-Deadlift High-pull (45/35 lbs)
10 Thruster (45/45 lbs)
1 minute Rest between each round
WOD
Friday 11.10.2017
POSTED ON November 9, 2017
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Warm Up:
50ft walk on toes
50ft walk on heels backwards
10 heidens
5 push up T
x2-3 sets
Foundation:
A. EMOM 8min
Close Grip Bench Press 3-5 reps
@75%+
WOD
Thursday 11.09.2017
POSTED ON November 8, 2017
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Warm Up:
Burgner Warm up
Strength Metcon
A. EMOM until failure
Power Snatch start at 65% and add 5-10lbs once you fail you must reduce 20lbs and build back up.
B. Overhead Squat 3-3-2-2-1-1
rest 1min-2min between sets
WOD
Wednesday 11.08.2017
POSTED ON November 7, 2017
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A. Deadlift in 15min work up to a 5 rep max
WOD
Tuesday 11.07.2017
POSTED ON November 6, 2017
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Warm Up:
:15 handstand hold
10 push up T
10 lemon squeeze
x2-3 sets
Foundation:
A. Work Up to a heavy 200ft farmers carry double Dumbbell
in 4 sets
Metcon:
Level 1 (RX)
5min AMRAP
5 Strict HSPU
15 Sit ups
30 Double unders
x5; rest 2min between each round
WOD
Monday 11.06.2017
POSTED ON November 5, 2017
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Warm Up: :
15 supinated dead hang
5 scap pull ups
5 scap push ups
10 reverse pass throughs
5 hollow to arch kips
x2-3 sets
Foundation:
A. EMOM 8min
5-7 Kipping Chest 2 Bar
B. Strict Pull ups 5-5-3-3-1-1
*Weighted if possible
WOD
Saturday 11.04.2017
POSTED ON November 3, 2017
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Warm Up:
5 squats with a press out
:30 plank
50ft bear crawl
10 reverse pass throughs
x2-3 sets
Foundation:
EMOM 10min
1st min 14 flutter kicks
2nd min 10 alternating lunges
Partner Metcon:
13min AMRAP
Level 1 (RX)
50 Wall Balls 20/14
50 Hang Kettlbell Snatch 53/35
50 Chest 2 Bar Pull Ups
