Today’s Workout of the Day

 

Below you will find todays WOD. Please be on time and ready to make this the best hour of your day.

 

MONDAY, OCTOBER 14, 2019

Warm-up: Posterior Warm-up

2 Min Row
3x
10 Good Mornings
10 1-Leg Hip Bridges (10 each leg)
10 V Sit Ups
10 Banded Hamstring Curls
10 Deck Squats (1-leg, if possible)
then
Hold Bottom of Squat with Kettlebell 2 min

Weightlifting

Back Squat (5x5@ 60%)

Metcon (Time)

10 Rounds of Cindy for time
5 Pull-Ups
10 Push Ups
15 Airsquats

SATURDAY, OCTOBER 12, 2019

Warm-up: Hot Tamale Warm Up

800m Run
3x
10 Pass Thrus with PVC
10 Slow Descent (and decent!) Push Ups
10 Cat/Cow
High Knees Down/ Butt Kicks back
10 Jump Squats

Metcon (Time)

Partner WOD, Divide work evenly
4 Rounds For Time
40 Cal Row
40 KB lunges in goblet hold (50/35)
400m Run
40 Kettlebell Swings
40 Box Jumps (24/20)

FRIDAY, OCTOBER 11, 2019

Warm-up: Snatch Warm Up

30 cal row
3x
10 PVC pass thrus
10 handstand or plank scap retractions
10 angel wings against wall
5 Behind the neck Snatch grip push presses with barbell
5 OHS with Barbell

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

THU OCTOBER 10, 2019

Warm-up: Posterior Warm-up

2 Min Row
3x
10 Good Mornings
10 1-Leg Hip Bridges (10 each leg)
10 V Sit Ups
10 Banded Hamstring Curls
10 Deck Squats (1-leg, if possible)
then
Hold Bottom of Squat with Kettlebell 2 min

Weightlifting

Front Squat (5x8 @ 55%)

Metcon (No Measure)

12 min EMOM
A: 6 strict pull ups
B: 9 box jumps (30/24)

WED, OCTOBER 09, 2019

Warm-up: Row Warm-up

Row 1000
3x
20 ft Duck Walk
20 ft Bear Crawl
10 Banded Step Outs
10 Ring Rows
10 Light KB Swings
5 Burpees

Metcon (No Measure)

Review 3 position clean

Metcon (Weight)

5 rounds
Every 4 min on the min
Run 400m
5 power cleans, ascending weight
Rest and change weight in remaining time
Score is heaviest weight lifted

TUE, OCTOBER 08, 2019

Warm-up: Shoulder Scap Work

400m run
2x
10 Plank Scap Retractions
10 Hanging Scap Pulls
10 Arch/Hollow swings
5 Heel to toe touch in space (Handstand kick-ups
5 Strict HSPU or negatives
Finish 1x
15 banded I’s/T’s/Y’s
Overhead KB (35/20) Walk Down&Back

Metcon (No Measure)

15 min Handstand Practice

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
15 toes 2 bar
12 ft Handstand Walk
9 HSPU