Archive for January 2020 | Monthly archive page

6.29.18

Pat Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge 75/55 25 push-ups 50-ft. front-rack lunge 75/55 35 Min time cap  

1.30.20

Warm up: Rowling WOD: Every 3 min x 7 Rounds Run 200m 10 T2B 3 Clean and Jerks 155/105 Cool Down: 10 min stretching

1.29.20

SWOD: 9 min EMOM 3 Hang Squat Snatch WOD: 16 min AMRAP 100 Double Unders 24 DB Thruster 12/12 50/35 100 Double Unders 12 Ring Dips 100 Double Unders 24 DB Squat Snatch alt.  100 Double Unders 12 Ring Muscle Ups  

1.28.20

Warm up: 2 Rounds: 10yd inch worm, 2 Wall Climbs, 10yd death walk, 10 air squats WOD: 24 min AMRAP 0-12 Odd: 5 Deadlifts (65-75%), Even: Max Cal Airdyne 12-24 Odd: HS Walk Work or Inverted Shoulder Taps, EVEN: Max Sit ups. Cool Down: 10-30 Strict T2B

1.27.20

SWOD: Back Squat 10,8,6,4,2 WOD: Three Rounds For Time Run 400m 10 Bar Muscle Ups Bear Complex  7 x 1 PC, 1 FS, 1 S2OH, 1 BS, 1 S2OH    

1.27.20

SWOD: Back Squat 10,8,6,4,2 WOD: Three Rounds For Time Run 400m 10 Bar Muscle Ups Bear Complex  7 x 1 PC, 1 FS, 1 S2OH, 1 BS, 1 S2OH    

1.24.20

Warm Up: Rowling 8min WOD: For Time 50 DB Step Up 24/20 3 Rounds 20 HSPU 20 SA DB Cluster 50/35 then… 50 DB Step Up  

1.23.20

Warm up: Run 400m, Row 500m, Run 400m, Row 500m WOD: "Cindy" 20 min AMRAP 5 Pull ups 10 Push ups 15 Air Squats Cool Down: 10 min Stretching

1.22.20

Warm Up: Pass Through, OH Squat SWOD: EMOM Power Snatch 2,4,6,8,10,8,6,4,2 WOD: 12 min AMRAP 12 Back Squats 135/95 12 Bar Facing Burpees 9 Front Squats 9 BF Burpee 6 OH Squats 6 BF Burpee  

1.21.20

SWOD: 7 min EMOM – 7 Deadlifts (build up) WOD: 20 Min *Switch between row and AMRAP every 2 minutes A: Row B: AMRAP 3 Burpee Muscle Ups, 6 Deadlifts 315/205, 9 Box Jumps 30/24 Cool Down: 100 Sit ups