Archive for December 2017 | Monthly archive page

12.30.2017

Warm-Up: Running drills/ladders WOD: 22 min AMRAP  Run 400 M 25 Wall Balls (20/14) 25 Kettle Bell Swings (24/16)  Cool Down: 10-20 Strict Pull Ups

12.30.2017

Warm-Up: Running drills/ladders WOD: 22 min AMRAP  Run 400 M 25 Wall Balls (20/14) 25 Kettle Bell Swings (24/16)  Cool Down: 10-20 Strict Pull Ups

12.28.17

SWOD: 10 min EMOM 5 backsquats @65-75%   WOD: 9 min AMRAP 5 squat cleans 155/105 10 toes to bar   COOL DOWN: wall stretch 

12.28.17

SWOD: 10 min EMOM 5 backsquats @65-75%   WOD: 9 min AMRAP 5 squat cleans 155/105 10 toes to bar   COOL DOWN: wall stretch 

12.26.17

warm up: 100 singles, 50dubs, 10 trips 5 min amrap  wod: 50dubs          50 sit ups  250m row          40 dubs          40 sit ups 250m row  30,30 250m row  20,20 250m row  10,10 

12.26.17

warm up: 100 singles, 50dubs, 10 trips 5 min amrap  wod: 50dubs          50 sit ups  250m row          40 dubs          40 sit ups 250m row  30,30 250m row  20,20 250m row  10,10 

12.23.17

Warm up: Ladders    Wod: 4x4min rounds w/ 1 min rest between max burpees max sdlhp maxsit up w/ball max front squats    cool down: stretch

12.22.17

Tommy Birthday Wod   Warm up: rowling 8 min    Wod: 20 min Amrap   22 db snatches 12 kipping hspu 22 box jumps @ 5,10,15 22 burpees 

12.21.17

Happy Birthday Jim! Warm Up:  Movements WOD:  With a partner For Time 55 cal AD 55 Wall Ball 20/14 55 Power Clean 135/95 55 Burpee Box Jump 20" 55 Power Clean  55 Wall Ball 55 cal AD

12.20.17

Warm Up:  4 x 20 yard Ladder, Power Snatch, Rope Climb WOD:  5 Sets For Time 2 Rope Climbs 6 Power Snatch 135/95 100 m. Sprint *1 min Rest Between Sets Cool Down: 3 Rounds 45 sec Plank Hold 10 V-Ups