Archive for December 2019 | Monthly archive page

12.31.19

SWOD: 9 min EMOM – 5 Back Squats WOD: 14 min AMRAP 14 T2B 50 Double Unders 14 Wall Balls 30/20 200m Run Cool Down: 100 Sit ups

12.30.19

Warm Up: +30 OH Squats with PVC  WOD: 50 Rounds For Time 1 Snatch 2 Muscle Up 3 Clean 4 Burpee 40 min Cap

12.30.19

Warm Up: +30 OH Squats with PVC  WOD: 50 Rounds For Time 1 Snatch 2 Muscle Up 3 Clean 4 Burpee 40 min Cap

12.27.19

Warm Up: Rowling 8 min WOD: For Time 100 Clean and Jerks 135/95 *Every min complete 5 Burpees Cool Down: 4 x 20 Sit Ups :40 sec Plank

12.27.19

Warm Up: Rowling 8 min WOD: For Time 100 Clean and Jerks 135/95 *Every min complete 5 Burpees Cool Down: 4 x 20 Sit Ups :40 sec Plank

12.23.19

Happy Birthday Tommy! Warm Up: 400m Farmers Carry WOD: 25 Rounds For Time 2 HSPU 4 DB Snatch 6 Box Jumps 24"/20" *Every 5 Rounds 20 yard HS Walk Cool Down: 30 Strict Toes to Bar

12.23.19

Happy Birthday Tommy! Warm Up: 400m Farmers Carry WOD: 25 Rounds For Time 2 HSPU 4 DB Snatch 6 Box Jumps 24"/20" *Every 5 Rounds 20 yard HS Walk Cool Down: 30 Strict Toes to Bar

12.23.16/ 12.18.17/12.19.18

12 Days of Christmas 1 Clean & Jerk 225/150 2 Muscle Ups 3 Box Jumps 30/24 4 Hang Squat Snatch 115/75 5 Bar Facing Burpees 6 Push Press 115/75 7 Pistols (alternating) 8 Toes to Bar 9 Wall Balls 20/14 10 C2B Pull ups 11 HSPU 12 Front Squats 225/150 35 Min Cap

12.19.19

swod: 8 min emom: 3 power snatches    wod: every 2 min for 10 rounds  5 power snatches 95/65 10 OH squats  20 speed skaters  in remaining time:  odd rounds: MAX push ups on dbs even rounds: MAX sit ups w/dbs    cool down: advent calender  100 burpees 

12.18.19

SWOD: 9 min EMOM  5 Deadlifts WOD: 14 min AMRAP 9 Deadlifts 225/155 18 T2B 81 Double Unders Cool Down: 90 sec plank