W.O.D.

  • 17 November 2017

    Warm up 
    Open up hips 

    Strength - Front squat 
    5x4@72.5 of 1RM 

    Metcon
    For time 
    30 cal row 
    Then 
    4 rounds 
    20/18 cal AAB 
    18 box jumps
    9 power snatches (95/65)
    Then 
    30 cal row 

  • 16 November 2017

    Warm up
    3Rounds
    10 Strict Press
    :30 Squat Hold


    Strength
    8x2 Split jerk  
    Increase weight 

    Metcon
    50-40-30-20-10 
    Double unders 
    Abmat sit-ups 

    Accessory 
    Single arm DB push press 
    4x12 each hand 

  • 15 November 2017

    Warm up 
    400m run
    Shoulder Mobility 

    Power clean complex 
    1 power clean + 1 hang power clean + 1 split jerk 
    8 sets 1 complex 
    Increase weight 

    Metcon
    6 rounds 
    5 pull-ups 
    8 target burpees 
    12 front squats (95/65)

  • 14 November 2017

    Warm up 
    Shoulders Mobility

    Strength - Strict press 
    13 min EMOM 
    3 strict press 

    Metcon
    For time 
    600m run 
    50 sumo deadlift high pulls w/Kb (53/35)
    50 GHD sit-ups 
    50 hang power cleans (95/65)
    600m run 

  • 13 November 2017

    Warm up 
    2 rounds 
    200m run 
    15 sit-ups 
    15 banded good morning 

    Back squat 
    5x3@75% of 1RM 

    Metcon
    Every 5 min for 25min (5 rounds)
    12/10 cals AAB 
    10 thrusters (95/65)
    8 bar facing burpees 

  • 10 November 2017

    Warm up
    2K row

    Metcon
    For time :
    15 power snatches (115/85)

    Then

    8 rounds
    200m run
    10 pull-ups

    Then

    15 power snatches

  • 9 November 2017

    Warm up
    6min EMOM
    min 1 squat hold
    min 2 8 GHD sit-ups

    Strength - Back squat
    (5x5)@72.5% of 1RM

    Metcon
    5 rounds
    15/12 cals AAB
    10 burpees
    10 hang power cleans (75/65)
    10 push press

  • 8 November 2017

    Warm up
    (Mobility open up hips)
    1 round
    20 walking lunges
    20 hip ext.

    Metcon
    For time :
    300m row
    40 box jumps (24/20")
    40 deadlifts (180/120)
    40 wallballs (20/14)
    40 push-ups
    40 wallballs
    40 deadlifts
    40 box jumps
    300m row

  • 7 November 2017

    Warm up
    2 rounds
    15 PVC passthrough
    10 strict press empty bar
    10 box step ups

    Strength - Bench press
    (5x3)@80% of 2rm

    Metcon
    6 rounds
    200m run
    10 pull-ups
    15 sit-ups
    50 double unders

  • 6 November 2017

    Warm up
    2 rounds
    12 cal AAB
    15 banded good mornings

    Strength - Sumo Deadlift
    (10x2)@75% of 2RM

    Metcon
    50 burpee box jump overs (30/24")

  • 3 November 2017

    Warm up 
    3 rounds 
    500m row 
    As fast as possible 
    Rest 1min 

    Metcon
    6 rounds (45sec on working / 15 off)
    1min AAB 
    1min split jumps w/ wallball (20/14)
    1min bear crawl (25ft down 25ft back) 
    1min rest 

  • 2 November 2017

    Warm up 
    4 rounds 
    20/18 cal AAB 
    20 abmat sit-ups 


    Metcon
    For time 
    30 box jumps (30/24")
    30 front squats (95/65)
    30 GHD sit-ups 
    30 power snatch (95/65)
    30 over the bar burpees 
    30 yard Overhear walking lunge w/plate 
    (90 ft) #45/25

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