Author Archive

6.4.19

warm up: 4×20 yrd ladders  wod: 28 min emom 1. bar muscle up/ strict pull up 1-7 2. max sit ups to blue line  3. 7 front squats ahadoff ground 4. max burpee box jumps   cool down: stretch

6.3.19

SWOD: 9 min EMOM 0-3 5 Muscle Snatches 3-6 4 Power Snatches 6-9 3 Squat Snatches   WOD: 16 min EMOM 200m Run 18 T2B 12 H. R. Push Ups 6 Power Snatch 115/75 Cool Down: 3 Rounds: 30 Flutterkicks, 30 Russian Twists

5.31.19

Warm up: Rowling WOD: 12 min AMRAP 3, 6, 9, 12, 15, 18… Cluster 135/95 HSPU  Cool down: Run 800m, 1k row, or 50 cal AD

5.30.19

warm up: 4×20 yrd ladders wod: 0-5 amrap, 5-10 emom, 10-15 amrap, 15-20 emom, 20-25 emom amrap: 10 t2b, 10 yrd OH lunge R w/db 50/35 , 10 db step up 20/15", 10 yrd OH lunge L    cool down: 100 sit ups 

5.29.19

SWOD: 10 min EMOM 3 Power or Squat Snatches WOD: For Time: Run 200m 12 Muscle Ups 36 Back Squats 135/95 Run 200m 9 Muscle ups 27 Front Squats Run 200m 6 Muscle ups 18 OH Squats  Cool Down: 8 Rounds 15 sec hollow body hold/15 sec rest

5.28.19

Happy Birthday Sara! For time: 42 Cal Row 42 Wall Balls 42 Double Unders 42 KB Snatch 24/16kg (21 Right arm, 21 Left arm) 42 Box Jumps 42 Taters 24/16 42 Sit ups  42 Reverse lunge Steps (holding KB) 42 Burpees 6" target  

5.28.19

Happy Birthday Sara! For time: 42 Cal Row 42 Wall Balls 42 Double Unders 42 KB Snatch 24/16kg (21 Right arm, 21 Left arm) 42 Box Jumps 42 Taters 24/16 42 Sit ups  42 Reverse lunge Steps (holding KB) 42 Burpees 6" target  

5.24.19

Happy Birthday Trey! Warm up: Rowling WOD: 16 min AMRAP 5 Squat Snatch 135/95 25 Box Jump Overs 5 Bar Muscle ups 25 Box Jump Overs Cool Down: 1 Round 25 V-ups 25 Speed Skaters 25 Sit ups 25 Speed Skaters

5.23.19

Warm up: 2 Rounds Each w/ partner Row 500m/30 sec HS hold, Death walk in remaining time WOD: For Time:  Run 400m 21-15-9 Deadlift 225/155 HSPU Run 400m 15-12-9 Deadlift 275/185 SHSPU Run 400m Cool Down: 5 Rounds: 3-5 Strict pull ups, 15-20 Sit ups

5.21.19

Happy Birthday Jade! Warm Up: Doubles, Front Squats SWOD: 15 minutes to complete 50-40-30-20-10 Double Under 5-4-3-2-1 Front Squat AHAD off rack WOD: 5 Rounds For Time 5 Power Cleans 185/125 21 Toes to Bar