Archive for September 2019 | Monthly archive page

9.30.19

Warm Up: EMOM 12 min  Odd- Row 15/12 Cal Even- 12 Reverse Lunge Steps AHAD WOD: 14 min AMRAP 4 Muscle Ups –Strict Pull Ups 12 Back Squats 135/95 24 Box Jumps 24/20" Cool Down: 4 Sets 45 Sec Plank

9.30.19

Warm Up: EMOM 12 min  Odd- Row 15/12 Cal Even- 12 Reverse Lunge Steps AHAD WOD: 14 min AMRAP 4 Muscle Ups –Strict Pull Ups 12 Back Squats 135/95 24 Box Jumps 24/20" Cool Down: 4 Sets 45 Sec Plank

9.27.19

Warm up: 4 x 20yd ladders WOD: 4 Rounds for Rounds + Reps 3 min AMRAP 14 Deadlifts 225/155 7 Box Jump Overs 24/20 14 Ring Push ups 7 Box Jump overs Then… 3 min window: run 400m *Pick up where you left off on AMRAP

9.26.19

SWOD: 9 min EMOM -5 Push Press WOD: 4 Rounds for Time: 200m Run 12 Toes to Bar 24 DB Push Press (12 each arm) 50/35 Cool Down: 3x 50 Speed Skaters, 15 v-ups

9.25.19

Warm Up: 3 Sets A. 3 x 5 Air Squats + 5 Ring Rows B. Plank Hold WOD: For Time 30 sec On / 30 sec Off 75/50 cal Row 50 Thruster 95/65 50 C2B Pull Ups 50 Bar Facing Burpees  

9.24.19

SWOD: 9 min EMOM: 5, 5, 5, 4, 4, 4, 3, 3, 3, WOD: 16 min AMRAP 3 Muscle Ups 50 Double Unders 12 DB Squat Snatch (alternating) 50/35 50 Double Unders Cool Down: 30-20-10 Sit up, Russian Twist

9.23.19

Happy Birthday Allie! Warm Up: Barbell Complex WOD: 5 Rounds Every 4 Minutes 15 Deadlifts 115/75 12 Hang Power Cleans 9 Front Squats 6 S2OH -Max Step Ups 45/35  20/15" Cool Down: 3 Sets 30 sec Ring Plank 15 Turkish Sit Up

9.23.19

Happy Birthday Allie! Warm Up: Barbell Complex WOD: 5 Rounds Every 4 Minutes 15 Deadlifts 115/75 12 Hang Power Cleans 9 Front Squats 6 S2OH -Max Step Ups 45/35  20/15" Cool Down: 3 Sets 30 sec Ring Plank 15 Turkish Sit Up

9.20.19

warm up: rowling   wod: 19.3 10 min cap 200ft oh lunge 50 db step ups 24/20 50 strict hspu 200 ft hs walk    cool down: 800m run 

9.19.19

Warm Up: Ladders 4 x 20 yards WOD: 24 min AMRAP *alternate every 3 min. A. Row Cal B. 7 Muscle Ups 14 Deadlifts 225/155 21 Wall Balls Cool Down: 3 x 20 Jungle Sit Ups each