Archive for November 2019 | Monthly archive page

11.27.19

Warm up: 3 Rounds 10 Cal Row, 10yd Inch worm, 10 air squats, 10 yd death walk WOD: For Time: 3 Rounds: 7 SHSPU, 14 Deadlifts 225/155 30/24 Cal Row 3 Rounds: 7 Deadlifts, 14 Pistols (alt legs) 30/24 Cal Row 3 Rounds: 7 Ring Muscle Ups, 14 Deadlifts Cool Down: 100 Sit ups

11.26.19

swod: 10 min emom  odd: 20/15 cal AD  even: 7 thrusters ahap   wod: 16 min amrap  5 manmakers 50/35 25 t2b 50 step ups w/barbell 20/15   

11.26.19

swod: 10 min emom  odd: 20/15 cal AD  even: 7 thrusters ahap   wod: 16 min amrap  5 manmakers 50/35 25 t2b 50 step ups w/barbell 20/15   

11.22.19

Warm up: Rowling WOD: 23 Min Amrap 54 Sit ups 11 Clean and Jerks 95/65 23 Back Squats 54 Push ups 11 Clean & Jerks 23 Front Squats 54 Pull ups or Ring Rows Cool Down: Stretch

11.21.19

warm up: 3×20 yard ladders w/wall climb wod: 30 min amrap  partner A AMRAP   40 doubles  20 db s2oh 10 shspu   partner B    Row calories  cool down: tabata egg hold

11.20.19

Warm Up: Pass Through + OH Squat SWOD: 9 min EMOM- 3 Power Snatch WOD: For Time 30 OH Squats 135/95 50 Burpees to 6" 30 OH Squats 50 Burpees 30 OH Squats  

11.19.19

Warm up: 3x 20/15 cal row + 10 Good Mornings 18 min AMRAP 3 Over/Unders 3 Deadlifts 275/185 3 Bar Muscle Ups Cool Down: 2x 30 sit ups + 30 Russian Twists

11.18.19

Warm Up:  3 Rounds  10 Air Squats 10 yard Bear Crawl 10 Sit Up WOD:  For Time Run 100m 10 DB Squats 50/35 10 Toes to Bar Run 200m 20 DBS 10 T2B Run 400m 30 DBS 30 T2B Run 200m 20 DBS 20 T2B Run 100m 10 DBS 10 T2B Cool Down: 4-5 Sets […]

11.18.19

Warm Up:  3 Rounds  10 Air Squats 10 yard Bear Crawl 10 Sit Up WOD:  For Time Run 100m 10 DB Squats 50/35 10 Toes to Bar Run 200m 20 DBS 10 T2B Run 400m 30 DBS 30 T2B Run 200m 20 DBS 20 T2B Run 100m 10 DBS 10 T2B Cool Down: 4-5 Sets […]

11.15.19

Warm up: Rowling WOD: 10 Rounds for Time: 2 Muscle Ups 2 Squat Snatch 155/105 10 Bar Facing Burpees 20 min Cap 135/95+2 min, 115/75+4 min, 96/65>+6 min, Strict Pull up +5 min