Archive for April 2017 | Monthly archive page

4.28.17

Warm Up:  Snatch and OHS SWOD:  EMOM 8 min-  1 Snatch + 2 OH Squats WOD:  Four Rounds of 90 sec On 30 Sec Off Run 100m A. Max Sit Ups with ball 14/10 B.  Max Burpee Box Jumps 24/20

4.27.17

Warm Up:  Rope Climbs and Clusters WOD: For Time 10 Cluster 5 Rope Climb Run 200m 8 Cluster  4 Rope Climb Run 200m 6 Cluster 3 Rope Climb Run 200m 4 Cluster 2 Rope Climb Run 200m 2 Cluster 1 Rope Climb Cool Down:  Stretch out hips

4.27.17

Warm Up:  Rope Climbs and Clusters WOD: For Time 10 Cluster 5 Rope Climb Run 200m 8 Cluster  4 Rope Climb Run 200m 6 Cluster 3 Rope Climb Run 200m 4 Cluster 2 Rope Climb Run 200m 2 Cluster 1 Rope Climb Cool Down:  Stretch out hips

4.24.17

SWOD: 10 Min EMOM- 3 Back Squats w/ 2 sec pause at bottom WOD: 12 min EMOM 10 Burpees 6" target 20 Wall Balls 20/14 30 Double Unders Cool Down 4 x 30 sec Egg Hold

4.24.17

SWOD: 10 Min EMOM- 3 Back Squats w/ 2 sec pause at bottom WOD: 12 min EMOM 10 Burpees 6" target 20 Wall Balls 20/14 30 Double Unders Cool Down 4 x 30 sec Egg Hold

4.22.17

Warm up: Jog to tree and back WOD:  4 Rounds 20 Taters 24/16 25 Push ups (Dumbells) 30 Sit ups (Dumbells)  

4.21.17

Warm up: w/ Partner 3 Rounds 15 KBSwings/ partner holds plank WOD:  Online Qualifier#1 100 DB Snatch 50/35 80 Cal Row 60 Bar Facing Burpees 40 Muscle ups   OPTION#2 5 Rounds 20 DB Snatch 50/35 15/12 Cal Row 20 Sit ups 14/10 10 Burpess pull ups

4.21.17

Warm up: w/ Partner 3 Rounds 15 KBSwings/ partner holds plank WOD:  Online Qualifier#1 100 DB Snatch 50/35 80 Cal Row 60 Bar Facing Burpees 40 Muscle ups   OPTION#2 5 Rounds 20 DB Snatch 50/35 15/12 Cal Row 20 Sit ups 14/10 10 Burpess pull ups

4.19.17

SWOD: 3 x 10 Clean Grip Deadlift 50-55% WOD: 5 Rounds Run 200m 20 Lunge Steps 95/65 10 Bar Facing Burpees Cool Down: 2 x 20 Plank up to down

4.18.17

Ladders 4x 20 yards WOD: 20 Min EMOM 1. 8-18 Pistols (alternating) 2. Max Burpee Box Jumps (24/20) 3. 5-10 SHSPU 4. Max Cal Row Cool Down 4x 30sec Egg hold