Archive for September 2017 | Monthly archive page

9.29.17

Warm-up: Ladders 4 x 20 yard WOD:For Time: Run 400m 2 Rounds 25 Wall Balls 25 Burpee Pull ups Run 400m 2 Rounds 25 KB Swings 24/16 25 Toes 2 Bar Run 400m Cool Down: Stretch

9.29.17

Warm-up: Ladders 4 x 20 yard WOD:For Time: Run 400m 2 Rounds 25 Wall Balls 25 Burpee Pull ups Run 400m 2 Rounds 25 KB Swings 24/16 25 Toes 2 Bar Run 400m Cool Down: Stretch

9.27.17

Warm Up:  Shoulder Mobility and Drills WOD:  20 min AMRAP 3 Muscle Up 6 DB Squat Snatch alternating 50/35 9 Box Jump Overs 30"/24" Cool Down: 10-20 Strict Toes to Bar

9.26.17

Warm Up: Row/Clean&Jerk   WOD: 3 Rounds  3 min on 1 off 30 BF Burpees  MAX C&J @135/95 3 min on 1 off 30/24 Cal row MAX SHSPU

9.25.17

SWOD: 10 Min EMOM 5 Back Squats 65-70% WOD: 2017 Team Series #2 120 Double Unders (each) 120 C2B Pull ups 120 Hang Snatch 95/65 120 Double Unders   Cool Down: 4×20 sec egg hold, 10 sec rest

9.25.17

SWOD: 10 Min EMOM 5 Back Squats 65-70% WOD: 2017 Team Series #2 120 Double Unders (each) 120 C2B Pull ups 120 Hang Snatch 95/65 120 Double Unders   Cool Down: 4×20 sec egg hold, 10 sec rest

9.22.17

WOD: 30 Min EMOM Run 100m w/ sandbag Max Ring Dips 30 Sit ups 14/10 Max Cal Airdyne 5 Jerks (from ground) Max Pistols

9.22.17

WOD: 30 Min EMOM Run 100m w/ sandbag Max Ring Dips 30 Sit ups 14/10 Max Cal Airdyne 5 Jerks (from ground) Max Pistols

9.20.17

Warm Up:  Ladders 3 x 20 yards,  Snatch Warm Up SWOD:  10 min EMOM 1 Hang Snatch + 1 Snatch + 3 OH Squats WOD:  Three Rounds  3 min On 1 min Off 20 SDLHP  24/16 kg 20 KB Swing 20 KB Taters Max Burpee Box Jump Overs 24"/20" Cool Down:  40 Weighted Sit Ups […]

9.19.17

Warm Up: 3 rounds for quailty 4 TGU each arm 200m Run    12 Min Amrap  12 SHSPU 24 DB snatches  48 Double unders    Cool Down: 10-20 L- Pull Ups