Daily WOD

02/05/2015

Main – WOD

Warm-up

Squat Mobility

Custom

TABATA Squat Holds

20 sec hold

10 sec rest

———————

Scale will do 10 sec hold

20 sec rest

Metcon

RX: Metcon (Time)

10-8-6-4-2

Bear Complex 105/65

30 Dubs btwn each round

Metcon

Scale: Metcon (Time)

10-8-6-4-2

Bear Complex 85/45

20 Dub attempts or –

60 Singles btwn each round

02/04/2015

Main – WOD

Warm-up

Weightlifting

Shoulder Press (8 x 3 @ 85% 1RM)

Metcon

RX: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 Pistols

10 Ring Dips

1 Farmers Carry 90/50

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 Pistols to target

10 Box Dips

1 Farmers Carry 50/20

02/03/2015

Main – WOD

Warm-up

Gymnastics

Handstand Practice (10 EMOM)

Work on being upside down

Metcon

RX: Metcon (Weight)

30 MIN EMOM

Even: 1 Pwr Snatch + 2 OH Squat 115/85

Odd: 5 T2B + 3 Burpees

Metcon

Scale: Metcon (Weight)

30 MIN EMOM

Even: 1 Pwr Snatch + 2 OH Squat 85/55

Odd: 5 KAH (kicks) + 3 Burpees

02/02/2015

Main – WOD

Warm-up

Weightlifting

Deadlift (6 x 4 @ 75% 1RM)

Metcon

RX: Metcon (Time)

3 RFT

20 Thrusters 115/85

20 Box Jumps 24/20

20 KBS 53/35

20 C2B

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2

20 AMRAP

30 Thrusters 95/65

30 Box Jumps / Step-ups 20/16

30 KBS 35/26

30 Pull-ups (modified)

01/30/2015

Main – WOD

Warm-up

Goals

Metcon

RX: Metcon (Time)

Chipper

50 Air Squats

45 Sit-ups

40 Pull-ups

35 Dubs

30 T2B

25 Push-ups

20 V-ups

15 Burpees

10 HSPU

*20 Min Cap*

*Finish under 20 and hold plank for remaining time*

01/29/2015

Main – WOD

Warm-up

Weightlifting

High-Hang Snatch (10 EMOM 2 position snatch x 2)

Metcon

RX: Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Box Jumps 24/20

10 Alt KB Swings 53/35

5 Back Squats 135/95

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Box Jumps / Step ups 20/16

10 Alt KB Swings 35/26

5 Back Squats 105/65

01/28/2015

Main – WOD

Warm-up

Weightlifting

Deadlift (10 x 2 @ 85% 1RM)

Metcon

RX: Metcon (Time)

12-10-8-6-4-2

Pull-ups

2-4-6-8-10-12

Back Rack Lunges 95/55

*25 Dubs between each round*

Metcon

Scale: Metcon (Time)

12-10-8-6-4-2

Pull-ups (assisted)

2-4-6-8-10-12

Back Rack Lunges 75/35

*50 Singles between each round*

01/27/2015

Main – WOD

Warm-up

Weightlifting

Overhead Squat (3 x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

POWER CLEANS

Power Cleans 135/95

1 rep on min 1

2 on 2

3 on 3….

until you cannot complete reps in one min

01/26/2015

Main – WOD

Warm-up

Weightlifting

Shoulder Press (6 x 4 @ 75%)

Metcon

RX: Metcon (AMRAP – Reps)

TABATA

Air Squats

HSPU

T2B

Dubs

Metcon

Scale: Metcon (AMRAP – Reps)

TABATA

Air Squats to target

HSPU – modified

K2E or KAH

Singles

01/23/2015

Main – WOD

Warm-up

Goals

Metcon

RX: Metcon (AMRAP – Reps)

2-4-6-8-10-12.. continue by 2’s for 15 Min

Squat Cleans 105/75

Turkish Getups 53/35

Push-Ups

Metcon

Scale: Metcon (AMRAP – Reps)

2-4-6-8-10-12.. continue by 2’s for 15 Min

Power Cleans 85/55

Turkish Getups 44/26

Push-Ups – modified