Archive for March 2019 | Monthly archive page

3.29.19

Warm Up: Rowling 8 min WOD: For Time 21-18-15-12-9-6-3 Clean and Jerk 135/95 Over Under 24" Cool Down: Recover as needed! Stretch Core work Roll out

3.28.19

warm up: 4x 5 scap pull ups 10 pvc oh squats  wod: 30 min emom  7 t2b  7 push ups h.r  7 oh squats 95/65 cool down: 4x 45 on 15 off planks

3.27.19

Warm Up: 30 Goodmornings SWOD: 7 min EMOM 4 Deadlift 70% WOD: For Time 50-40-30-20-10  Wall Ball 20/14 Burpee to 6" target Cool Down: 50 Sit Ups

3.26.19

SWOD: EMOM 9 min 5 Back Squats 60% WOD: 14 min AMRAP 10 DB Push Press 50/35 R 20 DB Step Ups 24"/20" 10 DB Push Press L 20/15 Cal Row Cool Down: 20-30 Strict Toes to Bar

3.25.19

Warm Up: Shoulders WOD: 23 min AMRAP: 1 Snatch 155/105 2 Ring Muscle Up 3 Box Jump 30/24 4 Power Cleans 155/105 Cool Down: 3 rounds 23 Sit Ups 23 Speed Skaters

3.25.19

Warm Up: Shoulders WOD: 23 min AMRAP: 1 Snatch 155/105 2 Ring Muscle Up 3 Box Jump 30/24 4 Power Cleans 155/105 Cool Down: 3 rounds 23 Sit Ups 23 Speed Skaters

3.22.19

Warm Up: 5 Rounds 3 Pull Ups 5 Burpee 7 Goblet Squats WOD:  19.5 For Time 33-27-21-15-9 Thruster 95/65 C2B Pull Up Cool Down: 3-5 Rounds  20 Hollow Flutter Kicks 20 Shoulder Taps  

3.21.19

warm up: power snatch wod:(20 total min) 5 min emom  5 P.snatch (you choose weight) 5 min amrap 2,4,6,8,10… kb swing 24/16 box jump 24/20 5 min emom 5 min amrap 

3.20.19

SWOD: 10 min EMOM 3 Clean and Jerk WOD: 12 min ARMAP 5 Push Press 115/75 10 Bar Over Burpee 30 Double Unders Cool Down:  4 x 45 sec Plank

3.19.19

warm up: ladders  wod: 4 rounds every 5 min:  row 500/400m 20 yard db lunge 50/35 then max reps in remaining time:  round 1 pull up  round 2 push up to db round 3 sit up to db  round 4 air squat   cool down: quad roll out