Author Archive

5.8.19

Warm Up: Ladders 4 x 20 yard WOD: 0-8 min AMRAP 15 Burpees Over Rower 20/15 Cal Row 8-10 min Rest 10-18 min AMRAP 20 Ball Cleans 20/14 20/15 Cal AD 18-20 min Rest 20-28 min AMRAP 50 Step Ups 45#/35# 20"/15" 50 Sit Ups

5.7.19

Warm Up: Shoulder Prep 4x 7 IYT, 20 arm circles Skills: 10 min EMOM Odd: 1 Muscle Snatch, 3 Power Snatch, 5 OH Saquats, Even: 1 Strict Muscle Up + 3 Muscle ups + 5 Ring Dips Or 5 Transitions, 7 Ring Dips WOD: Every 4 Minutes for 3 Rounds  Run 200m 24 Pistols (alternating) 12 […]

5.7.19

Warm Up: Shoulder Prep 4x 7 IYT, 20 arm circles Skills: 10 min EMOM Odd: 1 Muscle Snatch, 3 Power Snatch, 5 OH Saquats, Even: 1 Strict Muscle Up + 3 Muscle ups + 5 Ring Dips Or 5 Transitions, 7 Ring Dips WOD: Every 4 Minutes for 3 Rounds  Run 200m 24 Pistols (alternating) 12 […]

5.3.19

Warm Up: 3 Sets with Partner A. 16 DB Snatch B. Plank Hold WOD: 20 min AMRAP With Partner A. Run 200m with MedBall B. 4 Snatch (you choose) 5 Box Jump Over 24"/20" 4 L-Pull Up 5 Box Jump Over

5.3.19

Warm Up: 3 Sets with Partner A. 16 DB Snatch B. Plank Hold WOD: 20 min AMRAP With Partner A. Run 200m with MedBall B. 4 Snatch (you choose) 5 Box Jump Over 24"/20" 4 L-Pull Up 5 Box Jump Over

5.1.19

Warm Up:  Clean and Jerk WOD: 32 min EMOM 1. Run (end of building) 2. T2B 3. 3 Clean and Jerk 4. Handstand *You choose weights and skill work today.

4.30.19

SWOD: 1000/800m Row 20 Back Squats 750/600m Row 15 Back Squats 500/400m Row 10 Back Squats 250/200m Row 5 Back Squats WOD: 12 min AMRAP 3 Ring Muscle ups 6 Bar Facing Burpees 9 Front Squats 155/105 Cool Down: 100 Sit ups

4.29.19

Happy Birthday Leland! Warm Up:  She Bear Complex SWOD:  7x UBK She Bear Complex WOD: 16 min AMRAP 4 Squat Snatch 29 Double Unders 4 Squats Snatch Run 100m Cool Down:  3 Sets 15 Weighted Push Ups 15 Flutter Kicks w/ Plate

4.29.19

Happy Birthday Leland! Warm Up:  She Bear Complex SWOD:  7x UBK She Bear Complex WOD: 16 min AMRAP 4 Squat Snatch 29 Double Unders 4 Squats Snatch Run 100m Cool Down:  3 Sets 15 Weighted Push Ups 15 Flutter Kicks w/ Plate

4.26.19

Happy Birthday Isaac! Warm up: "Sally Song" Push up or Air Squat WOD: 5 Rounds  2 min 25 Wall Balls 20/14 Max Burpees 1 min Rest 2 min 25 Box Jumps max Bar Muscle ups 1 min Rest Cool Down: 3x 25 2ct Flutterkicks, 25 Russian Twists