Thursday WOD

Thursday January 23, 2020

Thursday WOD
Workout
Metcon (AMRAP - Rounds and Reps)
3 Min AMRAP: 3 Sets: (12 min)
3 Burpees
5 TTB
Rest 1 min
Metcon (AMRAP - Rounds)
@ 12 min:

Every 3 Min: 5 sets (15 min)
15/12 Cal Row
3 Dual DB Burpee Box Step Overs, 35/25#,
(Rx+ 6 Dual DB Burpee Box Step Overs, 50/35#)

Thursday January 16, 2020

Thursday WOD
Strength
Metcon (No Measure)
3 Rounds: Superset:
Seated Alternating Bicep Curls x 6 each arm
Front Rack Dual DB/KB Carry x 50ft

3 Rounds: Superset:
Hollow Body Hold x :30 sec
Overhead Dual DB/KB Carry x 50ft
Skill
Metcon (No Measure)
Super Set: 4 Sets:
HS Walk Progression Or HS Walk x 50Ft
Hinge Row x 4
HS Walk Progressions:
Step 1: Kick up on the wall
Step 2: Body shifts
Step 3: Shoulder touches
Step 4: Plate ups
Then, try to walk.
Begin at most advanced step
Workout
Metcon (Time)
For Time: Partition anyway
60 HSPU
2K Row

Rx+: Straight through

-15 Min Cap-

Scales:
25 Wall Walks instead of HSPUs

Thursday January 9, 2020

Thursday WOD
Strength
Metcon (No Measure)
4x8 Bulgarian Split Squat
*Complete a 100ft Farmers carry btw sets
10 Minutes
Workout
Metcon (Time)
Partner Workout:
12 Rounds For Time:
3 Burpees
5 Power Snatch,75/55# (Rx+ 115/75#)
7 Box Jumps Overs, 24/20"
9/7 Cal Assault Bike

*Partners Alternate Full Rounds

Thursday January 2, 2020

Thursday WOD
Weightlifting
Push Press (3-3-3-3-3-3)
In a 10 minute window, preform 6 sets of 3 reps building to heavy triple
Skill
Metcon (No Measure)
Super Set:
3 sets:
1) 4 Renegade Rows
2) 8 Side Oblique Crunches (4 each side)
Renegade Row: Plank position, hands on DB
*Pushup btw DB
*Row right arm, row left arm

Side Oblique Crunches:
*Hold DB in one hand and crunch toward that side.
Metcon
Metcon (Time)
4 Rounds For Time:
12 Lateral Burpees Over the Bar
9 Strict Press, 75/55#
6 Pendlay Row
3 Ring Dips

-12 Min Hard Cap-

Scales:
Ring Dips - 3 DB Tricep Kickback each arm

Thursday December 19, 2019

Thursday WOD
Partner Metcon
Metcon (Time)
Partner Workout: Chipper Style

4K Run: (Alternate every 400m)
-80 Wall Balls, 20/14#
-80 Dead Lifts, 225/155#
-80 KB Swings, 53/35#
-20 Bar Muscle Ups, (Rx+ RMUs)

* Partner chips away on movements while other runs/ rows, 5 400m runs per person
* Complete movements till finished, the run continues until done.
* Scale 3:1 for MUs. So 60 C2Bs, Pull-ups, Ring rows...
- 30 min cap hard -

Thursday December 12, 2019

Thursday WOD
Skill
Metcon (No Measure)
Pulling Work!
3 Sets:
1. Scap Shrug Pull-ups x 6 (rest :30sec)
2. Bent Over Rear Fly x 8 (rest 1 min)
3. Reverse Grip Ring Rows x 8 (rest: 30sec)
Metcon
Metcon (AMRAP - Rounds and Reps)
6 min amrap:
150m Ski
15 Push Press (Rx 115/75#)/(Rx+ 135/95#)
- Rest 1 min -

6 min amrap:
100m Run
15 SDHP
- Rest 1 min -

6 min amrap:
150m Ski
15 hand release Pushups
- Rest 1 min -

6 min amrap:
100m Run
5 Squat Snatch