Author Archive

9.24.18

Warm Up: Ladders4 x 20 yards, KB Warm Up SWOD: 10 min EMOM- 3 Deadlifts WOD: For Time 10,9,8,7,6,5,4,3,2,1 Cluster 155/105 1,2,3,4,5,6,7,8,9,10 Muscle Up    

9.21.18

Happy Birthday Allie, WOD: 3 Rounds for Time, 7 min on/1 min rest 9 Squat Cleans 155/105 22 Lunge Steps 50/35 (11 steps w/ db overhead on each side) 91 Sit ups Max HSPU in remaining time

9.20.18

swod: 9 min emom 4 power snatch @75-80% wod: for time  run 200m  30-20-10 OH squat 115/75 t2b run 400m 30-20-10 backsquat 115/75 h.r push up  run 200m   

9.19.18

Warm Up:  3 Sets 30 sec Hold Each-  Plank, Hang, Wall Sit WOD:  20 min EMOM Odd- Row Max Meters 45 sec. Even- 10 Thruster 95/65 Cool Down: 3 Sets 25 Russian Twist  25 Sit Ups  

9.18.18

SWOD: 10 min EMOM odd: 7 deadlifts  even: Run to the end of building WOD: 7 rounds for Time (20 min cap) 1 DB complex 4 deadlifts  4 hang power cleans  4 squats  4 S2OH 3 bar muscle ups  5 burpee box jumps  Cool Down: 50 sit ups   

9.17.18

Warm Up: Arm Circ, Shoulder Prep SWOD: EMOM 8 min- 2 Split Jerk off rack WOD: 16 min AMRAP 5 Power Clean 185/135 25 Wall Ball 50 Double Unders scale to 100 Singles Cool Down: 10-30 Strict Toes to Bar 

9.14.18

Warm up: Rowling (8 min) WOD: 24 min Amrap 20yd Overhead walking Lunge 20/15kg plate 15 L-Pull ups 20yd Overhead walking Lunge 20/15kg plate 20 Front Squats 155/105 20yd Overhead walking Lunge 20/15kg plate 20 Ring Dips 20yd Overhead walking Lunge 20/15kg plate 20/15 Calorie Row Cool Down: Stretch    

9.13.18

swod: 10min emom 5 backsquats @~75% wod:  For time  run 400m 2 Rounds 15 c2b > jumping pull ups  30 wall balls 20/14 run 400m 2 Rounds 15 dead lifts 225/155 30 box jumps 24/20  run 400m (20 min cap)   cool down: 3 Sets 15 v-ups  30 sit ups 

9.12.28

SWOD: 9 min EMOM Squat Snatch 3,3,3,2,2,2,1,1,1 16 min Amrap 3 Rope Climbs 30 Single Arm Thrusters 50/35 15 each side 15 HSPU 30 Single Arm Overhead Squats50/35 15 each side Cool Down 5x 45 sec Plankn, 15 sec rest

9.11.18

warm up: 5 min amrap 100singles, 50 doubles, 25triples  wod: for time  100 deadlifts 145/115 100 powercleans 95/65 100 ground to overhead 65/45 43 burpees  cool down: stretch