Archive for June 2019 | Monthly archive page

6.18.19

SWOD: 100m Run, 5 Power Snatch, 100m Run, 4 Power Snatch, 100m Run, 3 Power Snatch, 100m Run, 2 Power Snatch, 100m Run, 1 Power Snatch WOD: 50-40-30-20-10 DB Snatch 50/35 Box Jump 24/20 Cool Down: Calf strech & Roll out

6.17.19

Warm Up:  Squat Clean SWOD: 9 min EMOM- 2 Squat Cleans WOD: For Time 100 Bar Facing Burpees *Every minute complete 5 Thrusters Cool Down: 75 Sit Ups

6.17.19

Warm Up:  Squat Clean SWOD: 9 min EMOM- 2 Squat Cleans WOD: For Time 100 Bar Facing Burpees *Every minute complete 5 Thrusters Cool Down: 75 Sit Ups

6.14.19

Warm up: Rowling WOD: w/ Partner for time: 10 Rounds (5 Rounds each) 10yd DB Lunge 50's/35's 10 Box Jumps Then… 8 Rounds (4 Rounds each) 7 DB Clean & Jerks 14 Pull ups Then… 6 Rounds (3 Rounds each) 7 DB Thrusters 14 Plate Burpees Cool down: 100 DB Sit ups

6.13.19

happy birthday trev warm up: 5 min 100 singlese 50 doubles 25 triples  wod: 20 min clock  3 rounds for time  6 ring muscle ups  13 squat snatches 155/105  20 cal row  * in remaining time: max overhead squats*   cool down: 50 cal airdyne

6.12.19

Warm up: 3 Rounds: 10 good mornings, 10 yd death walk SWOD: 10 min EMOM – Deadlifts 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 WOD: 3 Rounds for Time: 50 Step ups 45/35, 20/15" 40 Sit ups  30 KB Swings 24/16kg Cool Down: 400m Run

6.10.19

Skill WOD: 15 min EMOM 1. Strict Pull up 2. HSPU 3. Pistols WOD: 10 min Amrap 7 Front Squats 155/105 7 Box Jump Overs 24/20 7 Toes to Bar 7 Box Jump Overs Cool Down: 45 sec on/ 15 sec Rest Plank 5 Rounds

6.10.19

Skill WOD: 15 min EMOM 1. Strict Pull up 2. HSPU 3. Pistols WOD: 10 min Amrap 7 Front Squats 155/105 7 Box Jump Overs 24/20 7 Toes to Bar 7 Box Jump Overs Cool Down: 45 sec on/ 15 sec Rest Plank 5 Rounds

6.7.19

Warm up: Rowling WOD: 4 Rounds for TIme: 25 C2B Pull ups 25 Deadlifts 185/135 25 Bar Facing Burpees Cool Down: 3x 30 Sit ups/30 Speed Skaters

6.5.19

SWOD: 3 Power/Squat Clean & Jerk WOD: 20 min AMRAP w/ partner Partner A – complete 1 Round 7 Power Cleans 155/105 14 Single Arm DB Push Press 50/35 – 7 each arm 49 Double Unders Partner B – Row Max meters *Switch everytime 1 Round is completed.   Cool Down: 8 Rounds 15 sec Superman […]