Archive for March 2019 | Monthly archive page

3.18.19

Warm Up: Hips SWOD: 8 min EMOM- 4 Front Squats @70% WOD: For Time 10-9-8-7-6-5-4-3-2-1  Thruster 95/65 Toes to Bar *Run 100m between each set Cool Down: 3 x 30 Russain Twist, 30 Flutter Kicks

3.18.19

Warm Up: Hips SWOD: 8 min EMOM- 4 Front Squats @70% WOD: For Time 10-9-8-7-6-5-4-3-2-1  Thruster 95/65 Toes to Bar *Run 100m between each set Cool Down: 3 x 30 Russain Twist, 30 Flutter Kicks

3.15.19

Warm Up: WOD: 19.4 For Time with 12 min Cap: 3 Rounds 10 Power Snatch 95/65 12 Bar Facing Burpee 3 min Rest 3 Rounds 10 Bar Muscle Up 12 Bar Facing Burpee Cool Down:  9 min AMRAP 30 Double Unders 15 Sit Ups

3.14.19

warm up: ladders  wod: 27 min amrap  3 squat clean 155/115 11 strict hspu 3 squat clean  11 bar muscle ups  *** 6,12,18,24 run 400m

3.13.19

Warm Up: 3 sets 10 Good Morning 10 Air Squats SWOD: 8 min EMOM- 5 Deadlifts WOD: For Time 100 Cal Row Rest 2 min 50 Thruster 95/65 Rest 2 min 100 Burpees Cool Down: 50 Sit Up

3.12.19

Warm up: 8x 15 sec on/15off pate feet switch WOD: 24 min EMOM 0-8 Odd: 20 Wall Balls Even: Max Box Jumps 24/20 8-16 Odd: 16 DB Snatch 50/35 Even: Max Muscle ups 16-24 Odd: Run 100m Even:Max T2B Cool Down: 3x 30 Speed Skaters/15 V-ups

3.12.19

Warm up: 8x 15 sec on/15off pate feet switch WOD: 24 min EMOM 0-8 Odd: 20 Wall Balls Even: Max Box Jumps 24/20 8-16 Odd: 16 DB Snatch 50/35 Even: Max Muscle ups 16-24 Odd: Run 100m Even:Max T2B Cool Down: 3x 30 Speed Skaters/15 V-ups

3.8.19

Warm up: Go through movements WOD: 19.3 200ft OH Lunge (1 arm w/ DB) 50/35 50 Step ups w/ 1 DB 50/35 50 Strict HSPU 200ft HS Walk   Then…@12 on the clock start 15 min EMOM 1. 10 Deadlifts 2. 20-30 Box Jumps 3. 1 min Shoulder taps  

3.7.19

warm up: 4x tabata oh squat w/ pvc  wod: 90 on 30 off 3 burpee box jump over 24/20 7 c2b pull ups  3 bbjo  7 oh squats 95/65 100 burpees (finish when burpees are complete) 30 min cap  cool down: 29 v-ups 29 sit ups

3.6.19

SWOD: 9 Min EMOM – 4 Back Squats (75%) WOD: 7 Rounds for Time:  7 Thrusters 115/75 14 Ring Push ups 50 Double Unders Cool Down: Accumulate 60 sec L-Hang