Archive for March 2018 | Monthly archive page

3.30.18

Warm up: Go over movements    Wod: "Schmalls" 800m Run  then 2 rounds of.. 50 burpees  40 pull ups  30 pistols  20 kb swings  10 hspu then..  800m run

3.30.18

Warm up: Go over movements    Wod: "Schmalls" 800m Run  then 2 rounds of.. 50 burpees  40 pull ups  30 pistols  20 kb swings  10 hspu then..  800m run

3.28.18

Warm up: running drills  5x200m run *every 2min*    Wod: 10 Rounds for Time  5 deadlifts 275/185 10 t2b Cool down: 30 v-ups 

3.27.18

Warm-Up: Elbows, go through movements WOD: 30 Min EMOM 1. 5-12 Ring Dips 2. 5 Front Squats (From ground) AHAP 3. Max over/unders Score: Total Over/unders Cool Down: 30 Sit ups with 2.5-5 lb plate

3.27.18

Warm-Up: Elbows, go through movements WOD: 30 Min EMOM 1. 5-12 Ring Dips 2. 5 Front Squats (From ground) AHAP 3. Max over/unders Score: Total Over/unders Cool Down: 30 Sit ups with 2.5-5 lb plate

3.23.18

Warm Up: 3 sets of  AD 15/12 Cal 10 Wall Ball Shots WOD: 18.5 7 min ARMAP 3,6,9,12,15… Thruster 100/65 C2B Pull Up    

3.22.18

warm up: Rowling 8 min    wod: 3-5 Rounds  12 around the worlds  10 yrd bear crawl  20 ball over shoulder  10 yrd bear crawl  then 3-5 Rounds… 12 t2b  10 yrd lunge  300m row  10 yrd lunge 

3.21.18

Warm Up: Shoulder Prep- arm circles 3x: 20 sec hang, 10 scap push ups, 10 scap pull ups WOD: 30sec on 30sec off for total reps 0-5 min: Airdyne 5-10 min: Sit ups anchored by DBs 10-15 min: Wall Ball 20/14 15-20 min: Power Snatch 95/65 20-25 min: Burpee over bar lateral Cool Down: Stretch

3.20.18

swod: 10 min EMOM 3 clean&jerks @~75% wod: 12 min AMRAP 45 doubles  30 kb swings  15 burpee box jumps    cool down: 50 push ups on dbs 

3.19.18

Warm Up: Ladders 4 x 20 yard Skill:  3-5 Rounds 5 C2B Pull Ups 10 Pistols WOD: 20 min EMOM Odd-  10 Back Squats Even-  Run 150 m.