Archive for May 2019 | Monthly archive page

5.24.19

Happy Birthday Trey! Warm up: Rowling WOD: 16 min AMRAP 5 Squat Snatch 135/95 25 Box Jump Overs 5 Bar Muscle ups 25 Box Jump Overs Cool Down: 1 Round 25 V-ups 25 Speed Skaters 25 Sit ups 25 Speed Skaters

5.23.19

Warm up: 2 Rounds Each w/ partner Row 500m/30 sec HS hold, Death walk in remaining time WOD: For Time:  Run 400m 21-15-9 Deadlift 225/155 HSPU Run 400m 15-12-9 Deadlift 275/185 SHSPU Run 400m Cool Down: 5 Rounds: 3-5 Strict pull ups, 15-20 Sit ups

5.21.19

Happy Birthday Jade! Warm Up: Doubles, Front Squats SWOD: 15 minutes to complete 50-40-30-20-10 Double Under 5-4-3-2-1 Front Squat AHAD off rack WOD: 5 Rounds For Time 5 Power Cleans 185/125 21 Toes to Bar

5.20.19

Warm up: 4x 20yd ladders 30 sec on/ 30 sec off – 5 min straight at each movement Wall Balls Pull ups SDLHP 75/55 Pistols Push Press 75/55 Hand Release Push ups

5.20.19

Warm up: 4x 20yd ladders 30 sec on/ 30 sec off – 5 min straight at each movement Wall Balls Pull ups SDLHP 75/55 Pistols Push Press 75/55 Hand Release Push ups

5.17.19

Warm up: 4x 20yd ladders WOD: 30 Min EMOM 7 Pull ups 7 Single Arm Thruster 50/35 7 Burpees *Reduce number of reps as needed to complete 30 min of work.

5.17.19

Warm up: 4x 20yd ladders WOD: 30 Min EMOM 7 Pull ups 7 Single Arm Thruster 50/35 7 Burpees *Reduce number of reps as needed to complete 30 min of work.

5.15.19

SWOD: 9 min EMOM: 3 Hang Squat Snatch + 5-50 Double Unders WOD: For Time:  15 Squat Snatch 155/105 30 T2B 45 Box Jumps 90 Sit ups 45 Box Jumps 30 T2B 15 Squat Snatch 155/105

5.14.19

swod: 8 min emom 7 deadlifts  wod: 4x for time  400m run  10 yrd hs walk  20 db snatches 50/35 (alt)  10 yrd hs walk   cool down: 50 sit ups w/ wall ball 

5.13.19

Warm up: 14 min emom ODD: 15/12 Cal Row, EVEN: 5 Squat Cleans (60-65%)   WOD: 12 min AMRAP 1 Squat Clean 225/155 3 Jerks (Split or Push) 155 5 Burpee Muscle ups   Cool Down: 10-30 Strict T2B