DAILY WOD

 

Wednesday 7.17.19

BARBELL Conditioning

“BEAST BUILDER V1”

EMOM7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks

 

METCON

“METER MAID”

For Time:

200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Rx: Wallball = 20/14, Box = 24”/20”

Wednesday 7.10.19

BARBELL Conditioning

All with a running clock (13:30 total):
:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts
:30s On – Push Jerks

*Weights change after each grouping

 

Rx Guys: 135-155-185-155-135
Rx Ladies: 95-105-125-105-95

OG Guys: 155-185-225-185-155
OG Ladies: 105-125-145-125-105

Fitness Guys: 95-115-135-115-95
Fitness Ladies: 65-85-95-85-65

 

METCON

“DOUBLE HEADER”

For Time:
50/35 Calorie Assault Bike

… Directly into:

100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike

Tuesday 7.2.19

STRENGTH & CONDITIONING

ROMANIAN DEADLIFT + HS WALK

E2MOM10:
5 Tempo Romanian Deadlifts
Handstand Walk Practice*

Tempo Romanian Deadlifts:
– 4s Negative
– 1s Pause in bottom
– Regular stand.

Sets 1-3: 35% of 1RM Deadlift
Sets 4&5: 40%

*Spend the remainder of the time, during each 2 minute block, practicing HSW at your current level.

 

METCON

“SUGAR DADDY”

For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Rx: 225/155
Fitness: 155/105
OG: (increase barbell weight each round) 225/155, 275/185, 315/215

Friday 6.7.19

***PICK YOUR VERSION***

“BANE” – RX

For Time: (20:00 Min Cap)
40 HSPU’s
20 Ring Muscle-Ups
10 Rounds of “Macho Man”

Rx: 155/105

*1 Round of “Macho Man”
– 3 Power Cleans + 3 Front Squats + 3 Jerks

 

“BANE” – FITNESS

For Time: (20:00 Min Cap)
40 Standing DB/KB Push Presses (50/35)
20 Burpee CTB’s
10 Rounds of “Macho Man”

Rx: 135/95

*1 Round of “Macho Man”
– 3 Power Cleans + 3 Front Squats + 3 Jerks

Crossfit Commence

#tbt to JODY HENDRIX officially making it to the 2018 Crossfit Games! In less than a month he’ll be there again 2019 CROSSFIT GAMES here we come! WE. CAN’T. WAIT!! .
.
.
#teamhendrix #fittestonearth #masters
#2019crossfitgamea #mastersathlete #comptrain #comptrainmasters #hwpo
.
.
.

#RepostPlus @crossfit_commence
- - - - - -
YOU KNOW IT’S OFFICIAL WHEN REEBOK CROSSFIT GAMES CREATES YOUR GAMES INTRO VIDEO!!!
.
Crossfit Commence’s very own Jody Hendrix has OFFICIALLY checked-in at Alliant Energy Center in Madison, WI.
.
Starting his Crossfit addiction in 2013, it’s been a dream of his to be a Games Athlete…and this year that dream has become a reality. After years of dedication and hard work the world will be able to watch number 518 as he attacks his rookie year at the 2018 Reebok Crossfit Games in the Masters (50-54) events. Follow the link below to find all the ways to watch the events.
.
And a SUPER SPECIAL shout-out to Jess and the kids for their unwavering love and support they’ve given to Jody and to all the family and friends that are making the trip to Madison to cheer Jody on in person!
.
https://games.crossfit.com/article/how-watch-2018-games/games
.
.
Event Schedule:
https://games.crossfit.com/games/info/5
.
https://www.cbssports.com/crossfit/games/live/?ftag=SPM-06-10acd4j
.
Broadcast times:
Thursday, Aug. 2: Masters and Teenagers 8:50 a.m. – 5:50 p.m.
Friday, Aug. 3: Masters and Teenagers 8:50 a.m. – 5:50 p.m.
Saturday, Aug. 4: Masters and Teenagers 8:20 a.m. – 6:30 p.m.
Sunday, Aug. 5: Masters and Teenagers 8:50 a.m. – 5:30 p.m.
.
More info: https://www.cbssports.com/crossfit/news/2018-crossfit-games-championships-dates-events-athletes-how-to-watch-and-stream/
.
.
.
@joedhendrix2 @frankietrumom .
.
.
#crossfit #crossfitgames #crossfitgames2018 #mastersathlete #comptrainmasters #fittestonearth #crossfitaffiliate #crossfitcommunity #crossfitcommence #teamhendrix

Facebook photo
Share This