Archive for September 2018 | Monthly archive page

9.28.18

Warm up: Rowling WOD: 21-18-15-12-9-6-3 Clean & Jerk 135/95 T2B Bar Facing Burpees Cool Down: Stretch

9.27.18

swod: 8 min emom, 5 front squats    wod: 16 min amrap @4,8,12 run 200m  4 strict hspu 8 thrusters 50/35 12 c2b pull ups  16 pistols(alt)   cool down: 5x 30 speed skaters, 30 sec plank   

9.26.18

Warm up: 3x for Quality 10 yd Inch worm 20 goblet squats 10yd duck walk  5-10 Strict Pull ups WOD: 17.1 10 DB Snatches 50/35 15 Burpee Box Jump Overs 24/20 20 DB Snatches 50/35 15 Burpee Box Jump Overs 24/20 30 DB Snatches 50/35 15 Burpee Box Jump Overs 24/20 40 DB Snatches 50/35 […]

9.25.18

warm up: 7 min: partner A row 12/10 cal partner B max ball cleans (switch every 12/10 cal) wod: 16 min EMOM odd: 3 squat snatches then max doubles  even: rest  cool down: tabata sit ups x4

9.24.18

Warm Up: Ladders4 x 20 yards, KB Warm Up SWOD: 10 min EMOM- 3 Deadlifts WOD: For Time 10,9,8,7,6,5,4,3,2,1 Cluster 155/105 1,2,3,4,5,6,7,8,9,10 Muscle Up    

9.24.18

Warm Up: Ladders4 x 20 yards, KB Warm Up SWOD: 10 min EMOM- 3 Deadlifts WOD: For Time 10,9,8,7,6,5,4,3,2,1 Cluster 155/105 1,2,3,4,5,6,7,8,9,10 Muscle Up    

9.21.18

Happy Birthday Allie, WOD: 3 Rounds for Time, 7 min on/1 min rest 9 Squat Cleans 155/105 22 Lunge Steps 50/35 (11 steps w/ db overhead on each side) 91 Sit ups Max HSPU in remaining time

9.20.18

swod: 9 min emom 4 power snatch @75-80% wod: for time  run 200m  30-20-10 OH squat 115/75 t2b run 400m 30-20-10 backsquat 115/75 h.r push up  run 200m   

9.19.18

Warm Up:  3 Sets 30 sec Hold Each-  Plank, Hang, Wall Sit WOD:  20 min EMOM Odd- Row Max Meters 45 sec. Even- 10 Thruster 95/65 Cool Down: 3 Sets 25 Russian Twist  25 Sit Ups  

9.18.18

SWOD: 10 min EMOM odd: 7 deadlifts  even: Run to the end of building WOD: 7 rounds for Time (20 min cap) 1 DB complex 4 deadlifts  4 hang power cleans  4 squats  4 S2OH 3 bar muscle ups  5 burpee box jumps  Cool Down: 50 sit ups