Category Archives: WOD

Workout Of The Day

THURSDAY 10.30.2014

Main – WOD

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Warm-up

Arched Hollow Roll

http://vimeo.com/92460544
50′ of rolly polly fun!

Warm-up

Shoulder Touch

Barbell Gymnastics

Touch and Go Cleans (Barbell cycling.)

Touch and Go Cleans

Conditioning

Metcon (No Measure)

EMOM for 15 minutes:

8 TTB

6 Snatches (full) 135/95#

20 Double-Unders

WEDNESDAY 10.29.2014


Main – WOD

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Warm-up

Front Hold on Box

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/05/photo-2-4.jpg
2 X 1:00

Warm-up

Back Hold on Box

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-1-4.jpg
2 X 1:00

Warm-up

Straight Body Floor Levers

http://vimeo.com/93035781
3×5 Straight Body Lower Down, 10 second count

Strength

Deadlift

Conditioning

141029 (AMRAP – Reps)

EMOM for 12:00-

8 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.

TUESDAY 10.28.2014


Main – WOD

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Warm-up

Thoracic Spine Barbell Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/05/photo-4-copy-2.jpg
4 X 0:20 Thoracic Spine Barbell Stretch + 10 Immediate PVC Raises

Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
4 X 0:30 Nose and Toes HS Hold

Barbell Gymnastics

Power Clean and Push Jerk (Barbell Cycling)

Conditioning

Metcon (AMRAP – Reps)

10:00 AMRAP of:

3 MU

5 Shoulder to Overhead 115/75#

7 OHS 115/75#

MONDAY 10.27.2014


Main – WOD

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Warm-up

Arch Hold on Bar

Warm-up

Hollow Body Hold on Bar

Warm-up

Hollow hold on hands and feet

Strength

Bench Press

Conditioning

Metcon (AMRAP – Reps)

12 Minute AMRAP:

(Hunger Games Style, 3 people per rope)

24 KB Swings 24/16

12 KB Shoulder to Overhead (6R,6L), 24/16

1 Rope Climb 15′

SUNDAY 10.26.2014


Main – WOD

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Warm-up

Box Shoulder Stretch

Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
3×:30 Nose and Toes HS Hold + 5 Walking Steps from Wall

Warm-up

Arch to Hollow Swing + Kipping Chest to Bar

http://vimeo.com/97288797
5x Arch to Hollow Swing + Chest to Bar, all with straight legs.

Barbell Gymnastics

Hang Power Snatch

Conditioning

5k Row (Time)

Max Effort 5k Row