WOD

Friday, November 17th

11/17/2017

    Warmup: 5:00 Hip/Ankle Prep -then- 3x through: 5 Squat to Sissy 5 Front Squats 5 Strict Press + 3 sec hold @ top Skill: 'Barbell Brigade' 1) Review movements and proper technique then... 2) Spend 10 - 15 minutes building to a heavy complex of: 2 Front Squats + 2 Jerks WOD: For Time: 50 Thrusters (95/65) 40 Toes to Bar 30 Burpees 20 Sumo DL High Pulls (95/65) 10 Muscle Ups  ....

Read More

Thursday, November 16th

11/16/2017

  Warmup: Speed Ladder -then- 3x through: 10 Bar Taps or Beat Swings 10 Hanging Knee Raises 10 PVC Passthroughs Skill: 'Pulling & Midline Finale' 1) Part A: EMOM X 10 minutes Build to a 1RM Weighted Chin Up 2) Part B: 3X10 Weighted V-Ups WOD: 4-5 Rounds NOT For Time: 500m Row 50 Double Unders 5 Man Makers  ....

Read More

Wednesday, November 15th

11/15/2017

Warmup: Team Dynamic -then- 30 Cossack Squats 30ft Slow Duck Walk 30ft Walking Lunges -then- 5:00 Ankle Prep Skill: 'Back Squat Finale' 1) Review movement and proper technique then... 2) Spend 10-15 minutes building to a 3RM Back Squat WOD: Death by: Plate Ground to Overhead (45/25) Min 1: 10 reps Min 2: 11 reps Min 3: 12 reps Min 4: 13 reps etc...until you are unable to complete the given reps in that minute!  ....

Read More

Tuesday, November 14th

11/14/2017

Warmup: 5:00 Wrist Prep -then- 3x through: 6 KB Single Arm Strict Presses (each arm) 6 KB Single Arm Swings (each arm) 30ft High Bear Crawl *High Bear Crawl = Butt way up in the air and weight almost all on the shoulder* Skill: 'Handstands' Part A: 3 attempts of ME Strict HSPU Part B: 2 attempts of ME Kipping HSPU *only if you have them already* Part C: 3 sets of: 20 Hollow Rocks 20 Wall Facing Shoulder Taps WOD: AMRAP in 10 minutes of: 10 Russian KBS (32/24) 10 B....

Read More

Monday, November 13th

11/13/2017

Warmup: Tabata the following: Bike/Row Pushup + Downward Dog *Tabata all of the Bike/Row first then move on to Pushup + Downward Dog* -then- Team Barbell Warmup Skill: 'Clean & Jerk Finale' 1) Review proper form and technique then... 2) Spend 15-20 minutes building to a 1RM Clean & Jerk WOD: 'DT' 5 RFT: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Shoulder to Overhead (155/105)  ....

Read More

Saturday, November 11th

11/11/2017

"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....

Read More

Friday, November 10th

11/10/2017

Warmup:   Team Dynamic   -then-   3x through:   6 Cossack Squats 6 Strict Press + 3sec hold @ top 6 Squat to Sissy   Skill:   'Front Squat & Jerk'   1) Review movement and proper technique then...   2) Spend 10-15 minutes building to a heavy: Front Squat & Jerk  you may perform a Push or Split Jerk   WOD:   AMRAP in 15 minutes:   30 Double Unders 15 Hang Power Snacth (75/55) 30 Doubl....

Read More

Thursday, November 9th

11/09/2017

Warmup: 1000M Row  -then- 3x through: 6 KB Up & Overs 6 KB Suitcase Deadlifts :30 Active/Passive Hang Skill: 'Pulling & Midline' Part A: EMOM for 5 minutes: 5 Chin Ups  Part B: EMOM for 5 minutes:  10 V-Ups (weighted) WOD: On a 15:00 running clock:  0:00 - 5:00 50/30 Calorie Row 5:00 - 10:00 50 DB Snatch (50/25) 10:00 - 15:00 50/30 Calorie Row Rx+ = 75 DB Snatch  ....

Read More

Wednesday, November 8th

11/08/2017

 Warmup:      90/90 Hip Stretch     -then-   3x through: 30ft. Walking Lunges 30ft. Duck Walk 30ft. Gorilla Walk       Skill:    'Back Squats'    1) Review movement and proper technique then...    2) Perform the following:    Back Squats 5 X 4    *focus on form over everything    **3 out of 5 sets should be very challenging!     ....

Read More

Tuesday, November 7th

11/07/2017

Warmup:   5:00 Wrist Prep -then- Alternating Tabata (16 rounds): Single Unders Pushup + Downdog Skill:   'Handstands'   1) Review movements and proper technique then...   2) Perform the following of:   Part A: 3 sets of: ME Strict HSPU 20 Hollow Rocks Part B: 3 sets of: Wall Walk + 6 Side Steps (R) + 6 Side Steps (L) 6 Toe Pulls scale w/HS Hold, Wall Facing Hold or HS Kick-ups   WOD:   Climb the ladder AHAP i....

Read More