Archive for October 2017 | Monthly archive page

10.31.17

SWOD: 7min EMOM 10 Deadlifts @50%   WOD: 3x  12/10 Cal Row                   20 Ball Cleans 20/14                   400 m Run W/ball                3x 10 Power Snatch              […]

10.30.17

Warm Up:  Ladders 4 x 20 yard   WOD:  28 min EMOM 1.  7 DB Squat Cleans 50/35 2.  Max Sit Ups feet anchored 3.  5-10 Strict Pull Ups 4.  Max Burpee to 6" target

10.30.17

Warm Up:  Ladders 4 x 20 yard   WOD:  28 min EMOM 1.  7 DB Squat Cleans 50/35 2.  Max Sit Ups feet anchored 3.  5-10 Strict Pull Ups 4.  Max Burpee to 6" target

10.27.17

Warm Up:  Bar Muscle Up Work WOD:  For Time Run 200 m 2 Complex  2 Bar MU Run 400 m 4 Complex 4 Bar MU Run 800 m  8 Complex 8 Bar MU Run 400 m 4 Complex 4 Bar MU Run 200 m 2 Complex 2 Bar MU *Complex= 3 Deadlift 2 Power Clean […]

10.26.17

SWOD: 8 Min EMOM 3 Squat snatches @75%   WOD: 12 Rounds for time  2 wall climbs  4 ring dips or stationary 8 1 arm overhead squats  *alt arms between rounds*    Cool Down: Stretch 

10.25.17

Warm Up:  3 x 10 of each Good Morning, Seated Press, Sotts Press WOD:  5 min AMRAP of each A. 15/12 Cal Airdyne 20 Wall Balls 20/14 B.  15/12 Cal Row 20 Burpees over Rower C. 35 Double Under 10 Toes to Bar -1 min rest between each amrap

10.25.17

Warm Up:  3 x 10 of each Good Morning, Seated Press, Sotts Press WOD:  5 min AMRAP of each A. 15/12 Cal Airdyne 20 Wall Balls 20/14 B.  15/12 Cal Row 20 Burpees over Rower C. 35 Double Under 10 Toes to Bar -1 min rest between each amrap

10.23.17

SWOD: 10 min EMOM 2 Squat Clean (70-80%) WOD: 12 Min AMRAP 15 H.R. Push Up 15 Front Squat 95/65 15 Box Jumps 24/20 Cool Down: 4 sets Tabata Hollow Body

10.23.17

SWOD: 10 min EMOM 2 Squat Clean (70-80%) WOD: 12 Min AMRAP 15 H.R. Push Up 15 Front Squat 95/65 15 Box Jumps 24/20 Cool Down: 4 sets Tabata Hollow Body

10.20.17

SWOD: 12 Min Emom @ 0,1,2,3 – 3 Strict Press @ 4,5,6,7 – 3 Push Press @ 8,9,10,11 – 3 Push Jerks   WOD: 7 Min Amrap 7 Dumbell Clean & Jerks 50/35 7 SHSPU   Cool Down: Run 400m