Archive for October 2018 | Monthly archive page

10.31.18

Warm up: 50 Pumpkin Toss Sit ups w/ partner WOD: 31 Min Amrap 10 Wall Climbs 10yd Bear Crawl 20 DB Snatches 50/35 10 yd Bear Crawl 30/20 Cal Airdyne 40 Hammer Strikes 100m Pumpkin Carry 40 Hammer Strikes 30/20 Cal Airdyne 10 yd Bear Crawl 20 DB Snatch 10 yd Bear Crawl 10 Wall […]

10.30.18

warm up: w/partner 3x 10 ringrow, partner plank  wod: "chelsea" (for total reps) 30 min emom  5 pull ups  10 push ups  15 air squats    cool down: stretch

10.29.18

Warm Up: Front Rack, Goblet Squat 30 rep SWOD: EMOM 8 min- 3 Front Squats WOD: 16 min AMRAP 100 Double Unders 20 Squat Cleans 135/95 Run 400m 15 Squat Cleans 185/125 Row 500m 10 Squat Cleans 225/155 Cool Down: 3 Rounds 20 Leg Lifts 20 Superman Flex

10.29.18

Warm Up: Front Rack, Goblet Squat 30 rep SWOD: EMOM 8 min- 3 Front Squats WOD: 16 min AMRAP 100 Double Unders 20 Squat Cleans 135/95 Run 400m 15 Squat Cleans 185/125 Row 500m 10 Squat Cleans 225/155 Cool Down: 3 Rounds 20 Leg Lifts 20 Superman Flex

10.26.18

Warm up: ladders 4x 20yds WOD: Jag 28 (a bit modified) Run 800m 28 KB Swings 32/24 28 Strict Pull ups 28 DB Clean & Jerks 50/35 28 Strict Pull ups Run 800m Cool Down: Burpees if needed!

10.25.18

swod: 9 min emom- 7 backsquats @55-65% wod: 30on/30off 1. thrusters 75/55 2. double unders  3. front rack lunge 75/55 4. burpee over bar cool down: 4x 15on wall sit 15 rest 

10.24.18

Warm up: Push ups WOD: 7 Rounds for Time: Run 200m 14 Box Jumps 24/20 7 Deadlifts 255/185 Rest 1 min Cool Down:  30 Russian Twists 40 Sit ups 50 sec plank 40 sit ups 30 Russian Twists

10.25.18

swod: 5,5,4,4,3,3,2,2,1,1 squat snatch 10 min emom wod: 16 min amrap  12pull ups 6 OH squats R arm 50/35 12pull ups  6 OH squats L arm   cool down: 3x 30 speed skaters, 30 flutter kicks 

10.22.18

Skill Work:  HS Walk Skill Drills WOD: 30 Min EMOM 1.  HS Walk or Shoulder Tap 2. Row 45 Sec. Calories 3. 3 Power Clean AHAD Cool Down:  50 Sit Ups  

10.22.18

Skill Work:  HS Walk Skill Drills WOD: 30 Min EMOM 1.  HS Walk or Shoulder Tap 2. Row 45 Sec. Calories 3. 3 Power Clean AHAD Cool Down:  50 Sit Ups