WOD

Saturday, November 17th

11/17/2018

  WOD: With a partner: 3 Rounds 2min at each station: •Cal on Bike •Push Press (115/75)  •Filly Lunges with Dumbbell (35/25) •Burpee Box Over  ....

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Friday, November 16th

11/16/2018

Warmup:    AMRAP x 6:00   20 mountain Climbers   10 Plate GTOH   5 Air Squats    -Then w/ empty bar-   8 hang power snatch   8 ring row/jumping pullups   8 power snatch   8 jumping pull ups/pull ups   8 OH squat   8 knees to chest. Toes to bar   8 Thrusters       WOD:   Triple AMRAP       AMRAP 5min   21-15-9   Power Snatch (75/55)|(55/45)   Pullups   -rest 5mins   &....

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Thursday, November 15th

11/15/2018

Partner Warmup:   4 min rotations w/ A partner being timekeeper   A)     8/6 Cal Row   B)      Alternating Air Squat + up down   -then-   4 min rotations   A)     8 step ups + 8 box pushups   B)      Alternating Boot Strap Stretches     Review box jumps- step down, rebounding       WOD:   5 Rounds   1:00 max reps at each stations   ....

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Wednesday, November 14th

11/14/2018

    Warmup:   8 min AMRAP   20 jumping jacks 15 kb SDHP 10 KB Goblet Squats 5 KB Glute Bridges   5 min Team Stretch:   Standing straddle Single side Groiners w/ Thoracic Twists Ankle opened Lunge;knee over foot Pigeon Stretch Repeat other side       then: Clean complex w/ empty bar       Strength/skill:   Clean complex   5 Sets of:   Above knee power Clean High Hang Squat Clean H....

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Tuesday, November 13th

11/13/2018

Warmup:    3:00 row/bike    2:00 Double Under Practice    2 Rounds w/ moderate DB’s   10 Strict Press   10 Push Press       WOD:   3 Sets of:    2 Rounds for time   20/15 Cal Bike/Row   20 DB Push Press 50/35   50 Double unders   -rest 2min between sets-   *score time for each set   22min time cap       Finisher:   3 sets   8 ea side DB Row   Max rep Ring Rows ....

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Monday, November 12th

11/12/2018

Warmup:   4 rounds:   10 back step lunges right leg 5 Good mornings w/ Plate 10 Step Back /Lunges left leg 5 inchworms       Barbells – Deadlift review x 15 DLs w/ empty bar       Skill:   Deadlift   6X3   build to a heavy triple and hold across all sets       WOD:   12 min AMRAP   2-4-6-8….   Deadlift (255/165)   Lateral burpee over bar      ....

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Saturday, November 10th

11/10/2018

    "WOD FOR WARRIORS"  Warmup: Team Dynamic Team Stretch TEAMWORK IS EVERYTHING! Strength:  Review and warm-up each of the movements in the WOD  WOD:  "Armistice"  11 minute AMRAP 11 Power Cleans 11 Burpees over bar 19 Deadlifts (135/95) 18 Pull-ups   Modified WOD  11 minute AMRAP 11 Push-ups 11 Burpees 19 Sit-ups 18 Air Squats  Cool-down:  60 second moment of silence in honor for those who have previously, and who currently are, s....

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Friday, November 9th

11/09/2018

    Warmup: 1000m Row -then- 90/90 Hip Stretch Strength: 'Back Squats' I) Review movement and proper technique then... II) Perform the following sets of: 5 @ 60% 4 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% 2 @ 85% 2 @ 85% 1 @ 90% WOD: Alternating EMOM for 15 minutes: 15 Overhead Squats (95/65) 15 CTB Pull-ups 15/10 Cal Row *Scale OHS with Goblet Squats (32/24)    ....

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Thursday, November 8th

11/08/2018

  Warmup: Team Dynamic -then- 3x through: :30s Plank Slow Bear Crawl (down & back) :30s Downward Dog Skill: 3x through: Max Deficit HSPU (3 attempts) 3x through: Wall Walk + 16 Shoulder Taps :20-:30s Freestanding Handstand Hold :45s Barbell Overhead Holds WOD: 2 Rounds for Reps: 3:00 Burpee Box Jump Overs (24/20) 3:00 HSPU/Pike Press 3:00 DB Squat Clean Thrusters (50/25) 3:00 REST    ....

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Wednesday, November 7th

11/07/2018

  Warmup: 5-7 minutes Double Under Instruction -then- 3x through: 8 Strict Press 8 Front Squat 8 Squat Cleans (Mid-Shin) Strength: 'Squat Cleans' I) Review movement and proper technique then... II) Perform sets of the following based of your 1RM Clean (sets do not have to be TNG) 5 @ 50% 4 @ 55% 3 @ 65% 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% Rest as needed between sets (20 minutes to complete) WOD: For Time: 20 - 18 - 15 - 12 - 9 - 6 - 3 Kettlebell Snatch (24/16) Pushups Double Under....

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