Archive for July 2019 | Monthly archive page

7.31.19

Warm Up: Snatch SWOD: 15 min for total load 50 Double Under 5-4-3-2-1 Snatch WOD: Bi-Couplet For Times 21-15-19 Snatch 85/55 C2B Pull Up Rest 1 min 12-9-6 Snatch 135/85 Bar Muscle Up

7.30.19

Warm Up: Ladders 4 x 20 yard WOD: AMRAP 16 min with partner A. Run 400 m B. Row WOD: Choose one of the following 1. CF Total-  4 min window for each lift Strict Press, Back Squat, Deadlift 2. 30 Muscle Ups For Time  

7.29.19

SWOD: 8 min EMOM – 5 OH Squats WOD: "Chaos"ish… 30 Cal Row 30 Burpees 6" target 40 Single Arm OH Squats 50/35 40 Pistols 30 Box Jump Overs 30/24 400ft Bear Crawl 50/35's

7.29.19

SWOD: 8 min EMOM – 5 OH Squats WOD: "Chaos"ish… 30 Cal Row 30 Burpees 6" target 40 Single Arm OH Squats 50/35 40 Pistols 30 Box Jump Overs 30/24 400ft Bear Crawl 50/35's

7.26.19

Warm up: Rowling WOD:  5 min AMRAP 5 Hang Squat Cleans 135/95 10 Bar Facing Burpee 5 min EMOM – 5 Muscle ups 5 min AMRAP –  5 Hang Squat Cleans 135/95 10 Bar Facing Burpee 5 min EMOM – 5 Muscle ups 5 min AMRAP –  5 Hang Squat Cleans 135/95 10 Bar Facing […]

7.25.19

farewell lucy warm up: 3 sets: A. bear crawl 20 yard B. wall sit    wod: 4 rounds (6 min each) 24 min  *switch every 2min* 0-2 400m run  2-4 1 min HS hold (accumulative) 4-6 AMRAP:  10 db around the world 7 box jump over 10 t2b  7 box jump over  

7.24.19

Warm Up:  Deadlift SWOD: EMOM 10 min Deadlift 5,5,4,4,3,3,2,2,1,1 WOD:  5 Sets 90 sec On / 30 Sec Off A. 15/12 Cal Row + Max Russian KB Swing B. 50 Double Under + Max HSPU Cool Down: 50 Sit Up  

7.23.19

Warm up: 4x 20yd Ladders WOD: On a 30 Minute Clock: Part A – For Time: 21-18-15-12-9-6-3 Cluster 115/75 C2B Pullup Part B- In remaining time… Find a 1 rep max Clean & Jerk

7.22.19

Warm Up: Snatch Technique SWOD: 10 min EMOM 4 Squat Snatch WOD: 14 min AMRAP 20 DB Snatch alt 10 yard OH Walking Lunge right 50 Sit Up 10 yard OH Walking Lunge left Cool Down: Stretch Hips, Shoulder Focus

7.22.19

Warm Up: Snatch Technique SWOD: 10 min EMOM 4 Squat Snatch WOD: 14 min AMRAP 20 DB Snatch alt 10 yard OH Walking Lunge right 50 Sit Up 10 yard OH Walking Lunge left Cool Down: Stretch Hips, Shoulder Focus