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Workout of the Day

0

10/23/2014

Main - WOD


Warm-up


30 jumping jacks
1 min couch stretch each leg
10 PVC pass thrus
20 arm circles each direction
10 good mornings w/bar or PVC
2X:30 squat hold
10 jumping lunges

Weightlifting

Turkish Get Up (3X3 each arm, as heavy as possible )

Metcon

Metcon (Time)


1000m row
25 box overs
30 KBS 53/35
800m run
30 KBS 53/35
25 box overs
1000m row
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10/22/2014

Main - WOD


Warm-up


30 cal airdyne (dont step on pedals!)
starting at garage and ending at cage:
high knee skip
butt kickers
grape vine
cartwheels (right side down, left side back)
broad jumps

Skill


15 mins to complete:
3-2-1
strict HSPU
strict pull-up
then:
3X max distance handstand walk
5 ring muscle ups (or transitions)
5 bar muscle ups (or transitions)

Metcon

Metcon (No Measure)


EMOM X 20min
min 1: 6 pull ups
min 2: 8 burpees
min 3: 20 ab mat sit-ups
min 4: 30 double unders
repeat until 20:00
0

10/21/2014

Main - WOD


Warm-up


2 rounds:
250m row
10 GHD sit ups
10 GHD ext
10 GHD glute ham raises

Weightlifting


Record heaviest set of 20 steps. Go as heavy as possible while maintaining continuous steps. Rest as needed

Walking front rack lunges (20 alt steps) (3X20 walking front rack lunges)

Metcon


In teams of two, partners alternate whole rounds to complete three EACH. You'll get a decent rest time so try for 25 UB wallballs. One person works at a time. Score is total working time

Metcon (Time)


3 Rounds
25 wall balls 20/14
400m run
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10/20/2014

Main - WOD


Warm-up


Slow paced 800m run
10 banded good mornings
20 arm circles each direction
5 inch worms w/2 push ups
10 handstand shoulder shrugs against wall
10 handstand alternating shoulder taps against wall
5 wall walks
3X:30 hollow rocks

Weightlifting

Shoulder Press (Establish a 1RM strict press)

Metcon

Diane (Time)


21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
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SATURDAY, OCTOBER 18

WARMUP

400 meter run or 500m row

3 rounds

10 inchworm pushups

10 meter walking lunges

10 wall balls

10 meter broad jumps

30sec samson stretch

 

PARTNER WOD

20 minute AMRAP:

10 Wall Walks

20 Burpees

30 Jumping Lunges (each leg)

40 Pushups

50 Situps with Medicine Ball

60 meter Wheelbarrow

0

10/17/2014

Main - WOD


Warm-up


2 rounds:
250m row
5 air squats
5 pull ups
5 front squats w/bar
5 thrusters w/bar
5 good mornings w/bar

Weightlifting

Front Squat (20 reps at 80% of 1RM )

Metcon

Jackie (Time)


For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
0

10/16/2014

Main - WOD


Warm-up


500m row

In a snatch grip: 5 of each with a barbell or PVC:
jump shrug
high pull
muscle snatch
OHS
drop snatch
sotts press
duck walk
tall snatch

then: 50 double unders

Weightlifting

Snatch (1RM snatch )

Metcon


Score the total reps from the SN AMRAP

Metcon (AMRAP - Reps)


3:00 AMRAP:
Snatch at 75% of 1RM established earlier

2:00 rest

EMOM for 12:00
odd: 7 OHS 95/65
even: 30 double unders
0

10/15/2014

Main - WOD


Warm-up


400m run
5 inch worms w/1 push up
10 banded good mornings
10 broad jumps
1:00 calf stretch each leg
3X:15 hollow rocks
3X:15 arch rocks

Skill


15 minutes to complete:
5 cartwheels left
5 cartwheels right
3X10m handstand walk
5 handstand forward rolls
5 free standing HSPU
5 ring/bar MU

Metcon


With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Score total rounds and sprints in the last round completed.

Metcon (AMRAP - Rounds and Reps)


Death by 10m sprints
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10/14/2014

Main - WOD


Warm-up


75 double unders
10 GHD sit ups
10 GHD ext
10 GHD glute ham raise
10 air squats
1:00 samson stretch each leg
10 front squats w/bar
10 jumping lunges

Weightlifting

Paused Front Squat (Work to a heavy FS with a 5sec pause at the bottom)

Metcon

Metcon (Time)


3 rounds:
10 walking front rack lunges 95/65
15 burpee box jumps 24/20
0

10/13/2014

Main - WOD


Warm-up


4 rounds of :15 seconds each movement
jumping jacks
air squats
sit ups
mountain climbers
hollow rock

Weightlifting

Shoulder Press (25 reps at 75%)

Metcon


Score total reps from all 3 rounds

Metcon (AMRAP - Reps)


3 rounds:
90 sec max effort HSPU
90 sec ME pull-up
90 sec ME shoulder to overhead 95/65
400m run
rest 2:00 between rounds
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