Author Archive

12.5.18

Warm up: W/ partner 3x each Partner A: Plank Hold Partner B: 1 Round Cindy WOD: 4 Rounds 90 Sec on/ 30 Sec rest 20yd OH lunge w/ plate 15/10kg Max Sit ups 10 Clean & Jerks 115/75 Max T2B Cool Down: 5x 45 sec plank, 15 sec rest

12.4.18

warm up: 5,5,4,4,3,3,2,2,1,1 squat clean (build) wod: 12 min amrap  10 power cleans 135/95 10 s2oh (right) 50/35 20 pistols (alt.) 10 s2oh (left)   cool down: 5x 10 good mornings, 30 speed skaters 

12.3.18

Warm Up:  Ladders 4 x 20 yards WOD: 21-18-15-12-9-6-3  For Time Deadlift 185/135 Pull Up Burpee Box Jump 24/20" Cool Down: 50 Sit Up

12.3.18

Warm Up:  Ladders 4 x 20 yards WOD: 21-18-15-12-9-6-3  For Time Deadlift 185/135 Pull Up Burpee Box Jump 24/20" Cool Down: 50 Sit Up

11.30.18

Warm up: Squat Challenge WOD: "Wade" Run 1200m Then, 4 Rounds for time: 12 Strict Pull ups 9 Strict Dips 6 Strict HSPU Then 1200m Run Weight Vest 20/14lbs Cool Down: Stretch

11.29.18

warm up: 4×20 ladder  wod: for total reps  0-5 amrap 15 kb swings, 15 box jumps  5-10 emom 5 backsquats (rack)  10-15 amrap 15 kb swings, 15 box jumps 15-20 emom 5 backsquats  20-25 15 kb swing, 15 box jumps    cool down: 3x 30 flutter kicks, 15 russian twists 

11.28.18

SWOD: 7 min EMOM – 3 Deadlifts WOD: 14 min AMRAP 20 Single Arm Thruster 50/35 (10 each arm) 10 yd HS walk (Bear Crawl) 20 T2B 10 yd HS walk (Bear Crawl) Cool Down: 50 Sit ups

11.27.18

warm up: GHD work, 3×10 reps of each (hip extension/GHD situp) wod: 20 min EMOM  odd: 6 burpees over bar 1 squat snatch + 2 OH squats  even: 30 doubles 2 power snatches    cool down: tabata egg hold

11.26.18

Warm Up: Shoulder Work Skill: 7 min EMOM Jumping MU Transitions WOD: 16 min AMRAP 200m Run 7 Hang Squat Clean 135/95 21 Push Ups on DB's Cool Down: 25-50 V-Ups  

11.26.18

Warm Up: Shoulder Work Skill: 7 min EMOM Jumping MU Transitions WOD: 16 min AMRAP 200m Run 7 Hang Squat Clean 135/95 21 Push Ups on DB's Cool Down: 25-50 V-Ups