Author Archive

3.5.19

Warm Up: 4 x 20 yard Ladders WOD: Every 3 min for 30 min. w/ Partner: Partner A: Row (meters) Partner B: AMRAP 5 Squat Snatch 95/65 10 yard OH Lunge 15 Wall Balls 20/14 10 yard OH Lunge Cool Down: 50 Sit Ups

3.4.19

SWOD: 9 min EMOM – 5 SDLHP WOD:  Nasty Girls 3 Rounds 50 Air Squats 7 Muscle ups 10 Hang Power Cleans 135/95 OR Nasty Girls Version 2 3 Rounds 50 Pistols 7 Muscle ups 10 Hang Power Cleans 175/125 Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups  

3.4.19

SWOD: 9 min EMOM – 5 SDLHP WOD:  Nasty Girls 3 Rounds 50 Air Squats 7 Muscle ups 10 Hang Power Cleans 135/95 OR Nasty Girls Version 2 3 Rounds 50 Pistols 7 Muscle ups 10 Hang Power Cleans 175/125 Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups  

3.1.19

Warm up: 8x 3 Front Squats 19.2 5 Rounds 25 T2B 50 Double Unders 15/13/11/9/7 Squat Cleans  Cool Down: 30 Sec plank w/ plate, 30 Russian Twists

2.28.19

warm up: 4×20 yard ladders   wod: 5 rounds for time  400m run  10 t2b  20 db snatches    cool down: stretch

2.27.19

Warm Up: Jump Rope Skills SWOD: EMOM 10 min 30 Double Under + 2 Deadlift AHAD WOD: 12 min AMRAP 5 Power Clean 185/135 10 yard HS Walk or Bead Crawl 25 Sit Up 10 yard HSW or BC Cool Down: 30 Cal AD

2.26.19

Warm up: 3 Rounds: 300/250 cal Row, 20 yd OH lunge w/ plate On a 20 Min Clock For time & Total OH Squats 50 Wall Balls 10 Power Snatch 135/95 40 Box Jumps 24/20 10 Power Snatch 30 Russian KB Swings 32/24 10 Power Snatch 20 Goblet Squats 10 Power Snatch Max Overhead Squats […]

2.25.19

Warm Up: PVC C+J SWOD: 9 min EMOM  3,3,3,2,2,2,1,1,1 Squat Clean + Jerk WOD: 12 min AMRAP: 3 Man Makers 50/35 6 Ring Muscle Ups 6 Man Makers 12 Bar Muscle Up 9 Man Makers 18 C2B Pull Ups  

2.25.19

Warm Up: PVC C+J SWOD: 9 min EMOM  3,3,3,2,2,2,1,1,1 Squat Clean + Jerk WOD: 12 min AMRAP: 3 Man Makers 50/35 6 Ring Muscle Ups 6 Man Makers 12 Bar Muscle Up 9 Man Makers 18 C2B Pull Ups  

2.22.19

WOD: 19.1 15 min AMRAP 19 Wall Balls 20/14 19 Cal Row Cool down: 3-5 Rounds 10 Ring Dips 10 Goblet Squats 24/16