Author Archive

2.11.19

Warm Up: Ladders 4 x 20 yards SWOD: 10 min EMOM Odd- Run End of Building Even- 10 Deadlifts 65% WOD:   4 Rounds For Time: 9 Muscle ups or Burpee Pull Up 12 Deadlifts 155/105 9 Hang Power Cleans 6 S2OH Cool Down: 50 Sit Ups

2.8.19

Warm Up: Rowling WOD(s): "Couplets" 11.4/14.1 10 min AMRAP 30 Double Unders 15 Ground 2 OH 13.4  7 min AMRAP 3,6,9,12,15,18… Clean & Jerk 135/95 T2B 14.2/15.2 0-3 min  2 x 10 OH Squats 95/65 10 C2B Pull Ups 3-6 min 2 x 12 OH Squats 95/65  12 C2B Pull Ups 6-9 min 2 x […]

2.7.19

swod: 10 min emom 5 deadlift wod: 16 min amrap odd: 10 thrusters then Max lateral burpees 95/65 even: rest cool down: 3x 30 shoulder taps 15 sit ups 

2.6.18

Warm up: Ladders 4x 20yards WOD: 30 sec on 30 Sec off 0-5 Row (Cal) 5-10 DB Clean and Jerk 50/35's 10-15 Push up (on DB's) 15-20 KB Swings (24/16) 20-25 Bar Muscle Up 25-30 Sit ups on DB's

2.5.19

Warm up: W/ partner 3 Rounds each Partner A: 15/12 Cal AD Partner B: Tempo Goblet Squats WOD: 9-15-21-15-9 Front Squat 135/95 HSPU 50 Double Unders between Rounds Cool Down: Wall Stretch

2.4.19

Warm Up: 3 Sets 7 Good Morning 7 Knees to Elbows SWOD: EMOM 10 min 5 Back Squats AHAD WOD: 12 min AMRAP 7 Single Arm OH Squat each arm DB 50/35 14 Toes to Bar 21 Box Jump Over 24"/20" Cool Down:  3 Sets:  :30 second Ring Plank Hold 30 Speed Skaters

2.4.19

Warm Up: 3 Sets 7 Good Morning 7 Knees to Elbows SWOD: EMOM 10 min 5 Back Squats AHAD WOD: 12 min AMRAP 7 Single Arm OH Squat each arm DB 50/35 14 Toes to Bar 21 Box Jump Over 24"/20" Cool Down:  3 Sets:  :30 second Ring Plank Hold 30 Speed Skaters

2.1.19

Warm up: Rowling 8 min WOD: Strength Open  13.1 -17 min AMRAP 40-30-20-10 Burpees 30 Snatches  16.2 4 min/round 25 T2B 50 Double Unders 15/13/11/9/7 Squat Cleans 17.3 8min 3 Rounds 6 C2B Pull ups 6 Squat Snatches…. 18.2 12 Min 1-10 DB Squat Bar Facing Burpees Remaining time: 1 rep max clean

1.31.19

warm up: 12 min emom  odd: 15/12 cal row  even: 30 sec hs hold, 5-10 kipping hspu, 3-10 strict hspu   wod: 14 min amrap 3 wall climbs 10 yard 1 arm oh lunge 50/35 20 db snatches  10 yard oh lunge   cool down: tabata egg hold 

1.30.19

Warm Up: Hips SWOD: EMOM 10 min 1 Squat Clean + 2 Jerks WOD: 3 Rounds For Time 15 Squat Cleans 135/95 15 Ring Dips 50 Double Unders