WODs

Tuesday October 23, 2018

181023
Metcon (AMRAP - Reps)
5 min AMRAP
20 push press 135/95#
20 bar muscle ups
2 min rest

5 min AMRAP
20 OHS 135/95
20 T2B
the reps should be quick but 'heavy'. You should be able to finish at least 2 rounds

barbell weight should be heavy for a set of 10

bar MU scaled = C2B pull up/ kipping pullup/ jumping C2B pull up

T2B scaled. = T2air
Gymnastics
lvl 1:
20 floor hip taps
20 huge kip swings

lvl 2:
strict T2B + strict pull up
add 1 rep each every round

lvl 3:
1 T2B + 1 kipping pull up + 1 bar MU
add 1 rep each every round
Bench Press
close grip bench 6x3 AHAP

3 sec pause on chest
Warm-up
15 pull aparts
15 pull downs
20 scap push ups
20 shoot through dip & push up

Monday October 22, 2018

181022
Metcon (AMRAP - Rounds and Reps)
WODAPALOOZA WOD 7
Death By: E2MO2M

8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (115, 80Lbs)
8 Thrusters (115, 80Lbs)
scale enough so you can do at least 5 rounds.

once you cannot compelte a round you're done

if you finish early you will have a bonus workout to do
Warm-up
20 samson stretch
20 inch worm push ups
20 v-ups
20 kip swings
15 stiff leg deadlifts
15 OHS
15 hang powre snatch 45/35#
15 thrusters 45/35#

Friday October 19, 2018

181019
Rob Hinman (AMRAP - Reps)
2 minutes on 1 minute off x 8
250 m Row
*remaining time wall balls 20/14#

9th round buy out:
3 minutes of burpees
score is how many wall balls and burpees you do

scaling the row, pick a distance that'll take you around a minute to complete

Thursday October 18, 2018

181018
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 sand bag squat cleans 100/60#
20 sand bag lunge
30 wall ball press shots 20# 10'/14# 9'
Gymnastics
EMOM x 12
choose your level which you can do the recommended amount of reps each round.

we will work technique before

this is conditioning not a WOD but the goal is still to get a good workout at the proper difficulty level

ODD: dips
1- 10 box dips
2- 10 kipping matador dips
3- 10 kipping ring dips
EVEN: T2B
1- 10 floor T2B
2- 10 T2B
3- 10 K2E
Metcon (Distance)
8 min AMRAP

row for meters

Wednesday October 17, 2018

181017
Metcon (Time)
200' hand stand walk
50 hang snatch 62/44# (KB)
50 goblet squats
scaling
hand stand walk = bear crawl

hang snatch weight should be heavy, you'd want to break it up into sets of 10 - this will set your weight for your goblet squats
Gymnastics
1:
2:00 hand stand hold
30 box inch worms
2:
5-10 lateral wall walks
3:
10 HSPUwalks
Back Squat
EMOM x 10
3 back squats AHAP
Warm-up
bunz of steel
GHDraise

Tuesday October 16, 2018

181016
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10/1-20/2-30/3-40/4-50/5-etc...

DU
front squats 165/115#
10 DU = 20 SU

pull the bar from the ground

weight should be medium/ set of 5 should be unbroken
Power Clean
3 tng power cleans + 1 squat clean

find your heaviest in 10 minutes
Warm-up
hips and ankle mobility

20 pull aparts
20 pull downs
20 front rack reverse lunges
20 good mornings
1:30 weighted plank
Metcon (Time)
50 American swings 70/53#
you should want to break it in half, it should be heavy enough to force you to use more legs

Monday October 15, 2018

181015
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
scaling

pull ups = strict banded
push ups = box push ups
Cool Down
ROMWOD
Warm-up
0:30 x 4

jumping jacks
H2H swings
flutter kicks

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