Archive for February 2020 | Monthly archive page

2.28.20

Warm up: Rowling WOD: "Luce" 3 Rounds for Time: 1000m Run 10 Muscle ups 100 Air Squats ***20/14lb weight vest Cool Down: Peer Pressure Stretching

2.27.20

Warm Up: Clean and Jerk SWOD: 10 min EMOM 3 Clean and Jerk WOD: 16 min AMRAP 8 Burpee to 6" 16 Pistols 8 Bar Facing Burpee 16 Deadlifts 185/135 64 Plank Shoulder Taps Cool Down: 3 x 7 Strict T2B  10-15 sec L-Hold

2.26.20

Warm up: 4x 20yd ladders WOD: Strongman Smorgasboard 400m Sled Pull 200m Sandbag carry 100m farmers Carry 24/16 50 Wall Balls 30/20 40 Double KB Swings 20/12 30 Bench Press  20 Tire Flips 10 Rope Climbs

2.25.20

Warm Up: 3 x 15 KBS 10 Goblet Squat 5 Burpee Pull Up WOD-  5 min AMRAP: 7 Toes to Bar 14 DB Clean and Jerk 50/35 21 Double Under 5 min EMOM: 5 Front Squats AHAD 5 min AMRAP  5 min EMOM 5 min AMRAP  

2.24.20

SWOD: 10 min EMOM: Squat Snatch 5,5,4,4,3,3,2,2,1,1 WOD: 4 Rounds 90 sec Run 100m 10 Box Jump Overs 1 Attempt Squat Snatch – for total weight 30 sec Rest Row 250/200m 1 Attempt max set unbroken SHSPU Cool Down: tabata Flutter kicks 

2.24.20

SWOD: 10 min EMOM: Squat Snatch 5,5,4,4,3,3,2,2,1,1 WOD: 4 Rounds 90 sec Run 100m 10 Box Jump Overs 1 Attempt Squat Snatch – for total weight 30 sec Rest Row 250/200m 1 Attempt max set unbroken SHSPU Cool Down: tabata Flutter kicks 

2.21.20

Warm up: Rowling WOD: "Daniel" 50 Pull ups Run 400m 21 Thrusters 95/65 Run 800m 21 Thrusters 95/65 Run 400m 50 Pull ups Cool Down: Stretch

2.20.20

Warm Up: 3 x 10 Pass Through 10 yard Crab Walk WOD: 24 min EMOM 1. 3 Power Snatch AHAD 2. Max Sit Ups 3. 7/7 Single Arm DB Push Press 50/35 4. Max Step Ups 20"/15" 50/35  

2.19.20

Warm up: 3 Rounds 3 Strict Pull ups, 10yd death walk, 10 good mornings WOD: 6 Rounds for Time:  3 Bar Muscle ups 5 Burpee Box Jumps 24/20 12 Deadlifts 225/155 5 Burpee Box Jumps 24/20 THen…. 2 min rest, then, 8 min EMOM 5 Back Squats Cool Down: 3 Rounds: 30 Russian Twists, 30 […]

2.18.20

Warm Up: 4 x 20 yard Ladders WOD: For Total Reps 30 On/ 30 Off x 5 Each 1. Double Unders 2. Thruster 75/55 3. Toes to Bar 4. OH Squat  5. Row (cal)