Archive for November 2018 | Monthly archive page

11.30.18

Warm up: Squat Challenge WOD: "Wade" Run 1200m Then, 4 Rounds for time: 12 Strict Pull ups 9 Strict Dips 6 Strict HSPU Then 1200m Run Weight Vest 20/14lbs Cool Down: Stretch

11.29.18

warm up: 4×20 ladder  wod: for total reps  0-5 amrap 15 kb swings, 15 box jumps  5-10 emom 5 backsquats (rack)  10-15 amrap 15 kb swings, 15 box jumps 15-20 emom 5 backsquats  20-25 15 kb swing, 15 box jumps    cool down: 3x 30 flutter kicks, 15 russian twists 

11.28.18

SWOD: 7 min EMOM – 3 Deadlifts WOD: 14 min AMRAP 20 Single Arm Thruster 50/35 (10 each arm) 10 yd HS walk (Bear Crawl) 20 T2B 10 yd HS walk (Bear Crawl) Cool Down: 50 Sit ups

11.27.18

warm up: GHD work, 3×10 reps of each (hip extension/GHD situp) wod: 20 min EMOM  odd: 6 burpees over bar 1 squat snatch + 2 OH squats  even: 30 doubles 2 power snatches    cool down: tabata egg hold

11.26.18

Warm Up: Shoulder Work Skill: 7 min EMOM Jumping MU Transitions WOD: 16 min AMRAP 200m Run 7 Hang Squat Clean 135/95 21 Push Ups on DB's Cool Down: 25-50 V-Ups  

11.26.18

Warm Up: Shoulder Work Skill: 7 min EMOM Jumping MU Transitions WOD: 16 min AMRAP 200m Run 7 Hang Squat Clean 135/95 21 Push Ups on DB's Cool Down: 25-50 V-Ups  

11.20.18

Warm Up: Movements WOD: 5 Sets of Each 30 sec On/30 sec Off HSPU  Airdyne OH Squat Row Sit Up Burpee

11.19.18

Warm Up: Jump Rope SWOD: EMOM 8 min 30 Double Unders  5 Deadlifts WOD: 12 min AMRAP 12 C2B Pull Ups 12 Pistols 24 DB Snatch 50/35 Cool Down: 3 Sets 30 Flutter Kicks 10 Ball Sit Ups  

11.19.18

Warm Up: Jump Rope SWOD: EMOM 8 min 30 Double Unders  5 Deadlifts WOD: 12 min AMRAP 12 C2B Pull Ups 12 Pistols 24 DB Snatch 50/35 Cool Down: 3 Sets 30 Flutter Kicks 10 Ball Sit Ups  

11.16.18

Happy Birthday Jeff! Warm up: Rowling WOD: For Time 20 Burpees Over Bar 20 Squat Snatch 135/95 20 Burpees Over Bar 20 Overhead Squats 135/95 20 Burpees Over Bar 20 Thrusters 135/95 20 Burpees Over Bar 20 OH Lunge Steps 135/95 20 Burpees Over Bar Cool Down: 30 – 60 sec L hang