Author Archive

10.29.18

Warm Up: Front Rack, Goblet Squat 30 rep SWOD: EMOM 8 min- 3 Front Squats WOD: 16 min AMRAP 100 Double Unders 20 Squat Cleans 135/95 Run 400m 15 Squat Cleans 185/125 Row 500m 10 Squat Cleans 225/155 Cool Down: 3 Rounds 20 Leg Lifts 20 Superman Flex

10.29.18

Warm Up: Front Rack, Goblet Squat 30 rep SWOD: EMOM 8 min- 3 Front Squats WOD: 16 min AMRAP 100 Double Unders 20 Squat Cleans 135/95 Run 400m 15 Squat Cleans 185/125 Row 500m 10 Squat Cleans 225/155 Cool Down: 3 Rounds 20 Leg Lifts 20 Superman Flex

10.26.18

Warm up: ladders 4x 20yds WOD: Jag 28 (a bit modified) Run 800m 28 KB Swings 32/24 28 Strict Pull ups 28 DB Clean & Jerks 50/35 28 Strict Pull ups Run 800m Cool Down: Burpees if needed!

10.25.18

swod: 9 min emom- 7 backsquats @55-65% wod: 30on/30off 1. thrusters 75/55 2. double unders  3. front rack lunge 75/55 4. burpee over bar cool down: 4x 15on wall sit 15 rest 

10.24.18

Warm up: Push ups WOD: 7 Rounds for Time: Run 200m 14 Box Jumps 24/20 7 Deadlifts 255/185 Rest 1 min Cool Down:  30 Russian Twists 40 Sit ups 50 sec plank 40 sit ups 30 Russian Twists

10.25.18

swod: 5,5,4,4,3,3,2,2,1,1 squat snatch 10 min emom wod: 16 min amrap  12pull ups 6 OH squats R arm 50/35 12pull ups  6 OH squats L arm   cool down: 3x 30 speed skaters, 30 flutter kicks 

10.22.18

Skill Work:  HS Walk Skill Drills WOD: 30 Min EMOM 1.  HS Walk or Shoulder Tap 2. Row 45 Sec. Calories 3. 3 Power Clean AHAD Cool Down:  50 Sit Ups  

10.22.18

Skill Work:  HS Walk Skill Drills WOD: 30 Min EMOM 1.  HS Walk or Shoulder Tap 2. Row 45 Sec. Calories 3. 3 Power Clean AHAD Cool Down:  50 Sit Ups  

10.19.18

Warm up: Rowling (8 min) WOD: "Dork" 6 Rounds for Time: 60 Double Unders 30 KB Swings 24/26 15 Burpees (6" target) Cool Down: 3x 25 Russian Twists, 50 Sec Plank

10.18.18

swod: 9 min emom- 3 front squats    wod: 3 min on 1 min off  row 500/400 max sit ups  row500/400 max pull ups  row500/400  max ball cleans 20/14 row500/400 max t2b