Archive for August 2019 | Monthly archive page

8.30.19

Warm up: Rowling WOD:  5 min AMRAP 9 Deadlift 275/185 18 Pistol (Alternating) 45 Double Under 1 min Rest 5 min AMRAP 6 Deadlift 275/185 12 Pistol (Alternating) 30 Double Under 1 min Rest 5 min AMRAP 3 Deadlift 275/185 6 Pistol (Alternating) 15 Double Under Cool Down: 3x 10 strict toes to bar, 15 […]

8.29.19

Warm up: 4x 20yd ladders WOD: 5 Rounds for Time: 100m Run 10-8-6-4-2 Manmaker 50/35 10yd lunge w/ db's  50-40-30-20-10 Sit ups 10 yd lunge w/ db's  Cool down: Stretching

8.28.19

Warm Up: Movement Prep WOD:  Happy Birthday Shawn! 50 Reps of each For Time Wall Ball 20/14 Power Snatch 75/55 Burpee Box Jump 24"/20" HSPU Double Under Push Up Thruster 75/55 Row Cal  

8.27.19

warm up: 3x 250/200m row & 15 double kb deadlift   wod: 21 min emom 7 c2b pull up 7 SDLHP 7 burpees  * reduce to 6,5,4 as needed  cool down: 3x 10 v ups & 2o flutter kicks 

8.26.19

SWOD: 8 min EMOM 1 complex: 1 Power Snatch 2 Squat Snatch 3 Overhead Squats WOD: For Time: 12-9-6 Hang Squat Snatch 95/65 Over/Under 1 min Rest 6-9-12  Hang Squat Snatch Over Under Cool Down: 100 Sit ups

8.26.19

SWOD: 8 min EMOM 1 complex: 1 Power Snatch 2 Squat Snatch 3 Overhead Squats WOD: For Time: 12-9-6 Hang Squat Snatch 95/65 Over/Under 1 min Rest 6-9-12  Hang Squat Snatch Over Under Cool Down: 100 Sit ups

8.23.19

HELL WEEK 2019   "MONTI" 5 Rounds for Time:  50 Step ups 20/15 45/35 15 Cleans 135/95 50 Step ups 20/15 45/35 10 Snatch 135/95   115/75 +10 min 95/65  +15 min less than 95/65  + 20 min less than 45/35 on step ups +10 no weight on step ups +16  

8.22.19

HELL WEEK 2019 "OMAR" 10-20-30 Thruster 95/65 15-25-35 Bar Facing Burpee Then… 5 min Rest Then: 10 Min EMOM – 5 Front Squats

8.21.19

HELL WEEK 2019 Warm up: shoulder warm up: "NATE" 20 Min Amrap 2 Muscle Ups 4 HSPU 8 KB Swings 32/24kg Strict pull up -10% Strict pull up w/ band -20% Box HSPU -10% KB 24/16 -10% KB <24/16 -20%

8.20.19

HELL WEEK 2019 HBD to the Taggster! "DALLAS 5" 5 min AMRAP Burpees to 6" target 5 min Amrap 7 Deadlifts 155/105 7 Box Jumps 24/20 5 min Amrap Turkish Gettups 50/35lb DB (alternating arms) 5 min Amrap 7 Snatches 75/55 7 Hand Release Push ups 5 min Amrap Row (calories) Scaling Barbell: <155/105, 75/55 x .75 […]