Archive for January 2019 | Monthly archive page

1.31.19

warm up: 12 min emom  odd: 15/12 cal row  even: 30 sec hs hold, 5-10 kipping hspu, 3-10 strict hspu   wod: 14 min amrap 3 wall climbs 10 yard 1 arm oh lunge 50/35 20 db snatches  10 yard oh lunge   cool down: tabata egg hold 

1.30.19

Warm Up: Hips SWOD: EMOM 10 min 1 Squat Clean + 2 Jerks WOD: 3 Rounds For Time 15 Squat Cleans 135/95 15 Ring Dips 50 Double Unders

1.29.19

3x400m Run w/ 1 min rest between WOD: 5 Rounds for time: 8 Deadlifts 275/185 16 Wall Balls 8 T2B 16 Wall Balls Cool Down: 50 Deadlifts

1.28.19

Warm Up: Shoulders WOD: 30 min EMOM 1. 5 Squats Snatch AHAD 2. 5-10 Ring Push Up 3. Max Burpee Box Jump 24"/20" Cool Down:  4 x 30 Sec Plank Hold  

1.28.19

Warm Up: Shoulders WOD: 30 min EMOM 1. 5 Squats Snatch AHAD 2. 5-10 Ring Push Up 3. Max Burpee Box Jump 24"/20" Cool Down:  4 x 30 Sec Plank Hold  

1.25.19

Warm up: Rowling (8 min) WOD: "Thrusters" 11.6/12.5/18.5 7 Min Amrap 3. 6. 9. 12.. Thruster 100/65, c2B pull up 14.5/16.5 21-18-15-12-9-6-3 For Time: Thruster 95/65, Bar Facing Burpee 15.5 27-21-15-9 For Time: Row (Cal), Thruster 95/65 17.5 10 Rounds for Time: 9 Thrusters 95/65, 35 Double Unders

1.24.19

SWOD: 9 min EMOM Power Snatch 2-4-6-8-10-8-6-4-2 WOD: Tabata This 8 Rounds at each for lowest number of reps Pull up Push up (Hand Release) Sit up (DB's) Air Squat Cool Down: Stretching

1.23.19

Warm Up: 800m Run, Build to heavy 3 Rep Deadlift WOD: Every 3 min x 5 Rounds 50 Double Unders 7 Deadlifts 225/155 -Max Burpee Muscle Up or Burpee Pull Up in remaining time Cool Down: 50-75 Sit Ups  

1.22.19

Warm up: 12 min EMOM Odd: Row 15/12 Cal Even: 16 Reverse Lunge Steps 115/75 WOD: 5 Rounds For Time: 5 Power Cleans 155/105 10 T2B 15 Box Jump Overs 24/20 Cool Down: 15-30 Strict Pull ups

1.21.19

Warm Up: Shoulders/Hips Stretch SWOD: EMOM 10 min- 5 OH Squats WOD: 12 min AMRAP 21 Deadlift 135/95 15 Front Squat 9 Push Jerk *20 yard HS Walk or Bear Crawl Cool Down: 6 x 20/10 sec Hollow Body Plate Hold