Archive for April 2018 | Monthly archive page

4.30.18

SWOD: 12 min EMOM  Odd – 3 Power Snatch Even 5 OH Squats WOD: "Amanda" or "Annie"  

4.30.18

SWOD: 12 min EMOM  Odd – 3 Power Snatch Even 5 OH Squats WOD: "Amanda" or "Annie"  

4.28.18

Warm Up: Rowling WOD:  5 Rounds For Time: 250 m Row 10 HSPU 200 m Run 10 Ring Dips  

4.28.18

Warm Up: Rowling WOD:  5 Rounds For Time: 250 m Row 10 HSPU 200 m Run 10 Ring Dips  

4.26.18

Warm up: Snatch/Muscle up review WOD: 30 Min EMOM 1. 3 Snatches (Power or Squat) 2. 1-10 Muscle ups (Bar or Ring) 3. Max burpee box jump overs 20" Cool down: 3x 20 Russian Twists, 20 Flutter Kicks

3.26.18

Warm Up: Ladders 4 x 20 yard, Movements Happy Birthday Brenda, Sergio, Gerrit, Chris WOD:  25 min AMRAP 27 Shoulder to OH 115/75 27 Box Jump Overs 24"/20" 32 Clean and Jerk 115/75 32 Sit Ups 33 OH Squats 400 m Run  

4.24.2018

Warm up: Running Drills 6x 400 paced at 1:50, 2:00, 2:10, 2:20, 2:30, 2:40 maintianing the same pace for each 400 WOD:  "Grace" 30 Clean & Jerks 135/95 or "Isabel" 30 Snatches 135/95 Cool Down: 50 Sit ups

4.23.18

SWOD: 10 min EMOM – 5 Front Squats  WOD: 4 Rounds For Time: 21 C2B Pull ups 15 Deadlifts 225/155 9 Bar Facing Burpees Cool Down: 30 V-ups

4.23.18

SWOD: 10 min EMOM – 5 Front Squats  WOD: 4 Rounds For Time: 21 C2B Pull ups 15 Deadlifts 225/155 9 Bar Facing Burpees Cool Down: 30 V-ups

4.20.18

warm up: warm up movements  wod: "Whitten" 5 rounds for time  22 kb swings 32/24 22 box jumps 24/20 400m run  22 burpees  22 wall balls