Archive for February 2018 | Monthly archive page

2.28.18

Warm Up: PVC SWOD: 9 min EMOM 4 Squat Snatch 70-75% WOD: 14 min AMRAP 7 HSPU 14 OH Squats 115/75 50 Double Unders Cool Down:  3 Rounds 20 Russian Twists 20 Flutter Kicks 2 count

2.28.18

Warm Up: PVC SWOD: 9 min EMOM 4 Squat Snatch 70-75% WOD: 14 min AMRAP 7 HSPU 14 OH Squats 115/75 50 Double Unders Cool Down:  3 Rounds 20 Russian Twists 20 Flutter Kicks 2 count

2.26.18

Warm Up: Gymnastics Walk Through SWOD:  EMOM 12 min Odd- 8 Back Squats 60% Even- Gymnastics your choice (HSPU, Pistol, MU) WOD: 9 min AMRAP 8 C2B Pull Ups 8 Lunge Steps 50/35 16 DB Deadlift 50/35 8 Lunge Steps

2.26.18

Warm Up: Gymnastics Walk Through SWOD:  EMOM 12 min Odd- 8 Back Squats 60% Even- Gymnastics your choice (HSPU, Pistol, MU) WOD: 9 min AMRAP 8 C2B Pull Ups 8 Lunge Steps 50/35 16 DB Deadlift 50/35 8 Lunge Steps

2.22.18

Warm up: 4×20 yrd ladders Wod: 16-24min EMOM 1. 45 sec MAX db snatches 2. 5-10 strict pull ups  3. 45 sec MAX wall balls  4. 15/12 Airdyne  Cool down: 50 sit ups 

2.21.18

SWOD: 8 min EMOM 2 Front Squats 75-85% WOD: For Time 30-20-10  Row (Cal) Thruster 95/65 Burpee Over Bar Cool Down: 5 x 30 sec plank

2.20.18

Warm Up: 3 Rounds with Partner A. Row 200 m B. Step Ups 20" SWOD:  10 min EMOM 3 Power Snatch 75% WOD: 12 min AMRAP 10 SDLHP 110/77 10 C2B Pull Ups 35 Double Unders Cool Down: 30 Strict Toes to Bar

2.20.18

Warm Up: 3 Rounds with Partner A. Row 200 m B. Step Ups 20" SWOD:  10 min EMOM 3 Power Snatch 75% WOD: 12 min AMRAP 10 SDLHP 110/77 10 C2B Pull Ups 35 Double Unders Cool Down: 30 Strict Toes to Bar

2.16.18

Warm Up:  Rowling 8 min WOD:  "Triplets" 11.5 20 min AMRAP 5 Power Clean 145/100 10 Toes To Bar 20 Wall Balls 20/14 12.3 18 min AMRAP 15 Box Jumps 24"/20" 12 Push Press 115/75 9 Toes to Bar 12.4/13.3 12 min AMRAP 150 Wall Balls 20/14 100 Double Unders 30 Muscle Ups 14.2 10 […]

2.15.18

Warm Up: 3x 10 Scap pushup/pullup Wod: 3x for time  400m run  15 hang power snatch 115/75 500m row  25 t2b   cool down: 30 cal AD