Archive for October 2019 | Monthly archive page

10.31.19

Warm up: Rowling (8 min) WOD: Every 2 min x 5 Rounds 2min  Run 100m 20 DB Step ups 20/15", 50/35lbs 2 min Row 15/12 Cal 10 Burpees Over Rower Cool Down: 5 x 45 sec plank, 15 sec rest

10.30.19

SWOD: 10  min EMOM: 1 complex (1 Power Snatch, 1 Squat Snatch, 1 Overhead Squat) WOD: 14 min AMRAP 12 Overhead Squats 95/65 12 Toes to Bar 60 Double Unders Cool Down: Tabata egg holds

10.29.19

Warm up: 2 Rounds 4 Turkish Gettups (Right) 50 Speed Skaters 4 Turkish Gettups (Left) 25 Goblet Squats WOD: For Time: 50 Wall Balls 7 Rounds of 3 Muscle Ups, 7 Power Cleans 155/105 50 Cal Row Cool Down: 3 Rounds: 10 Turkish Sit ups, 30 Russian Twists

10.28.19

SWOD: 10×3 Front Squats (60%-90%) WOD: 2 Rounds for Time: Run 200m 25 Pull ups Run 200m 25 push ups Run 200m 25 Sit ups Run 200m  25 Squats 50/35

10.25.19

Warm up: Rowling WOD: 20.3 21-15-9 Deadlift 225/155 HSPU then… 21-15-9 Deadlift 315/205 50ft HS Walk 9 Min Cap Cool Down: 1 mile Run

10.25.19

Warm up: Rowling WOD: 20.3 21-15-9 Deadlift 225/155 HSPU then… 21-15-9 Deadlift 315/205 50ft HS Walk 9 Min Cap Cool Down: 1 mile Run

10.23.19

Warm Up:  Wrist/Elbow SWOD: 10 min EMOM- 5,5,4,4,3,3,2,2,1,1  Power Clean WOD: For Time Run 400m… 10-8-6-4-2 Clean and Jerk 155/105 50-50-30-20-10 Sit Ups …Run 400m

10.22.19

HBD Spenser for time: 30 min cap 30 wall balls 30/20 30 burpee box jump 30/24 30 c2b pull ups  30 OH squats  30 bar facing burpees  30 thrusters 135/95 30 t2b 30 MU rings  30 cal row

10.21.19

Warm up: Snatch, HSPU, SDLHP WOD: 25 min Total 0-5 AMRAP (7 SHSPU, 14 SDLHP 32/24kg) 5-10 EMOM (4 Snatches, squat or power) 10-15 AMRAP (7 SHSPU, 14 SDLHP 32/24kg)***Pick up where you left off previously 15-20 EMOM (4 Snatches, squat or power) 20-25 AMRAP (7 SHSPU, 14 SDLHP 32/24kg)***Pick up where you left off […]

10.21.19

Warm up: Snatch, HSPU, SDLHP WOD: 25 min Total 0-5 AMRAP (7 SHSPU, 14 SDLHP 32/24kg) 5-10 EMOM (4 Snatches, squat or power) 10-15 AMRAP (7 SHSPU, 14 SDLHP 32/24kg)***Pick up where you left off previously 15-20 EMOM (4 Snatches, squat or power) 20-25 AMRAP (7 SHSPU, 14 SDLHP 32/24kg)***Pick up where you left off […]