DAILY WOD

 

Tuesday 11.5.19

STRENGTH

OVERHEAD SQUAT

On the Minute x 10:
Minutes 1-5 – 1 Pausing OHS + 1 OHS
Minutes 6-10 – 1 OHS

Set #1 – 50% of estimated 1RM OHS
Set #2 – 52%
Set #3 – 54%
Build to a *moderate* but not a heavy for the day. Positioning over anything else.

 

METCON

“HIGH NOON”

5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups

 

Friday 10.25.19

CROSSFIT OPEN 20.3

For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups

right into:

21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

Scaled:

Part 1: 135/95, hand-release push-ups
Part 2: 185/135, bear crawl

Thursday 10.24.19

20.3 THURSDAY PRE-GAME

**Part A**
3:00 Bike or Run:
Minutes 1+2: Light
Minute 3: Fast

3 Rounds:
3 Wall Squats
3 Walkouts
3 Squat-to-stands

**Part B**
3:00 Bike or Run:
Minutes 1+2: Light Pace
Minute 3: Fast Pace

3 Rounds:
300 Meter Row
5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
10 DB Hang C&J’s (light)
10 Barbell OHS’s (light)
*Rest :45s-1:00

**Part C**
3:00 Bike or Run:
Minutes 1+2: Light
Minute 3: Fast

3 Rounds:
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)

Tuesday 10.22.19

 

SKILL CONDITIONING

On the 2:00 x 5 Sets:
50′ Handstand Walk Practice
3 Hang Power Cleans

Set #1 – 65% of estimated 1RM Power Clean
Set #2 – 70%
Sets #3+4+5 – Build to a moderately heavy set of 3 for the day.

Substitutions for HSW:
1:00 of practice per interval
Handstand hold practice or shoulder tap practice

 

METCON

“BLOODTHIRSTY”

AMRAP 12:
12/9 Calorie Assault Bike (15/12 Row)
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Tailoring suggestions: KB Strict Press

Thursday 10.17.19

20.2 THURSDAY PRE-GAME

5:00 Assault Bike:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace

2 Rounds:
5 Pausing Overhead Squats (light load)
200m Run
5 Thrusters (light load)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:
Superman Rocks
Hollow Rocks
Overhead Circles
Glute Bridges

5:00 Assault Bike:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace

Monday 10.14.19

 

OLY

POWER CLEAN TECHNIQUE

E2MOM10 (5 rounds):
1 Clean Deadlift
1 Clean Pull
1 Clean High Pull
2 Power Cleans

Set #1 – 50% of 1RM Power Clean
Set #2 – 55%
Sets #3+4+5 – 60%

 

METCON
“POINT BREAK”

AMRAP 15:
20 DB Hang CJ (50/35)
15/12 Calorie Assault Bike
20 DB Box Step-Ups (24″/20″)
15/12 Calorie Assault Bike
20 AbMat Sit-Ups

*single dumbbell

OG: GHD Sit-ups

Tuesday 10.8.19

 

STRENGTH & CONDITIONING

TEMPO DEADLIFT
EMOM5 Sets of 1: 

Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift

 

METCON

“BREAKFAST CLUB”

5 Rounds of AMRAP 1:30:
25 Double Unders
6 Deadlifts (225/155)
25 Double Unders
Max Strict Handstand Push-ups in Time Remaining

***Rest 30 Seconds Between Rounds***

Fitness: 25 Single-Unders, 185/135, Strict DB Press 35/20

Monday 10.7.19

STRENGTH

BACK SQUAT

On the 1:30 x 6 (9 mins total):
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

 

METCON

“RUG MOUSE”

20 Minute Assault Bike
On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
16 Double Dumbbell Front Rack Lunges (50’s/35’s)

Scoring: Calories

Share This