Archive for December 2018 | Monthly archive page

12.28.18

warm up: odd: run to end of building  even: 5 burpee broad jumps    wod: 3,6,9,12,15,18,21…. 12 min amrap  shoulder to overhead 115/75 toes to bar    cool down: 5x 45 sec plank, 15 sec rest   

12.27.2018

Warm Up: 750 m Row 24 min EMOM: 1. 7 Clean & Jerks 155/105 2. 45 sec max Sit Ups (blue line) 3. 10 Front Squats 155/105 4. 45 sec Max Row Cool Down:  3x: 25 Flutter Kicks, 25 Sit ups

12.26.18

swod: 8 min emom- 7 deadlifts @50% wod: 50-40-30-20-10 doubles > singles  push up on db  kb swing 24/16 cool down: (4 rounds)  15on/15off hollow body hold  15on/15off superman hold (4 rounds) 

12.26.18

swod: 8 min emom- 7 deadlifts @50% wod: 50-40-30-20-10 doubles > singles  push up on db  kb swing 24/16 cool down: (4 rounds)  15on/15off hollow body hold  15on/15off superman hold (4 rounds) 

12.24.2018

Warm Up: Rowling 20 min AMRAP:  Row 250 m, 200 f 30 DB Snatches 50/35 30 Wall Balls 20/14 Cool Down: Tabata Sit Ups

12.24.2018

Warm Up: Rowling 20 min AMRAP:  Row 250 m, 200 f 30 DB Snatches 50/35 30 Wall Balls 20/14 Cool Down: Tabata Sit Ups

12.21.18

Happy Birthday Tommy! Warm up: Shoulder Prep WOD: 8 Rounds for Time: ***After Rounds 2, 4, & 6 do 20yd HS Walk or Bear Crawl 12 Overhead Squats 115/75 22 Box Jumps 24/20 12 HSPU Cool Down: Calf Stretching

12.20.18

Happy Birthday Jim! Warm up: WOD: In teams of 3 Complete 300 Cal Airdyne 300 Arm Haulers 200 Ball Cleans 20/16 100 Burpee Box Jump Overs Cool Down:

12.23.16/ 12.18.17/12.19.18

12 Days of Christmas 1 Clean & Jerk 225/150 2 Muscle Ups 3 Box Jumps 30/24 4 Hang Squat Snatch 115/75 5 Bar Facing Burpees 6 Push Press 115/75 7 Pistols (alternating) 8 Toes to Bar 9 Wall Balls 20/14 10 C2B Pull ups 11 HSPU 12 Front Squats 225/150 35 Min Cap

12.18.18

Warm Up: Shoulder Prep SWOD: 7 min EMOM 3 Power Snatch WOD: 5 Rounds 3 min On 1 min Off 3 Bar Facing Burpee 6 Thruster 95/65 9 Sit Ups DB's *Complete Rounds Only Cool Down: Advent and/or 100 Flutter Kicks