Archive for June 2019 | Monthly archive page

6.28.19

WOD: 30 min AMRAP w/ Partner Partner A: 10 T2B, 15 Russian KB Swings 32/24, 30 Double Unders Partner B: Row (meters) Cool Down: 50 Sit ups  

6.27.19

warm up: 3x 10 yrd weighted bear crawl, 20 situp, 10 yrd besr crawl, 10 pull ups wod: 3x 5min on/1min off 7 push jerks 115/75 7 burpee box jumps 24/20 14 ring push ups > h.r push ups  7 bbjo * score each round in total reps  cool down: 30 v ups 

6.26.19

Warm Up: 4 x 20 yard Ladders WOD:  4 Rounds For Time 20 Thruster 95/65 7 Bar Muscle Up 20 OH Squats 7 Ring Muscle Up Run 400 m Cool Down: 30 Turkish Sit Up

6.25.19

SWOD: 9 min EMOM – 30 Double Unders + 5 Deadlifts (60-70%) WOD: 12 min AMRAP 3, 6, 9, 12, 15, 18,… Power Clean 155/105 SHSPU Cool Down: 5x 30 sec plank, 30 shoulder taps.

6.24.19

Warm Up: Shoulders SWOD: 10 min EMOM 2 Squat Snatch WOD: 3 Rounds For Time 100 Air Squats 50 SIt Ups 25 Power Snatch 75/55 Run 100 m

6.24.19

Warm Up: Shoulders SWOD: 10 min EMOM 2 Squat Snatch WOD: 3 Rounds For Time 100 Air Squats 50 SIt Ups 25 Power Snatch 75/55 Run 100 m

6.21.2019

Warm up: 3 Rounds 7 Burpee Pull ups 14 Goblet Squats  WOD: "WOEHLKE" 3 Rounds 4 Jerks 185/135 5 Front Squats 6 Power Cleans 40 Pull ups 50 Push ups 60 Sit ups Cool Down: 3x 30 Speed Skaters, 30 Flutter Kicks  

6.20.19

warm up: ladders 4×20  wod: 25 min total  0-5 amrap: 8 t2b, 12 wall balls 20/16, 36 doubles  5-10 emom: 7 deadlifts 10-15 amrap *pick up where left off  15-20 deadlifts  20-25 amrap *pick up where left off  

6.19.19

Warm Up:  10 min EMOM Odd- Row 45 sec. Even- 5 Push Press WOD: 20 min AMRAP 5 DB Man Makers 10 yrd DB Bear Crawl 10 HSPU 10 yrd DB Bear Crawl Cool Down: 3 x 20 Shoulder Taps 20 V-Ups

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