Author Archive

12.18.18

Warm Up: Shoulder Prep SWOD: 7 min EMOM 3 Power Snatch WOD: 5 Rounds 3 min On 1 min Off 3 Bar Facing Burpee 6 Thruster 95/65 9 Sit Ups DB's *Complete Rounds Only Cool Down: Advent and/or 100 Flutter Kicks  

12.17.18

warm up: ladders  wod:  "candy" 5 rounds  20 pull ups 40 db push ups  60 air squats  or "maggie"  5 rounds  20 hspu 40 pistols (alt) 60 pull ups    cool down: stretch

12.17.18

warm up: ladders  wod:  "candy" 5 rounds  20 pull ups 40 db push ups  60 air squats  or "maggie"  5 rounds  20 hspu 40 pistols (alt) 60 pull ups    cool down: stretch

12.14.2018

Warm Up: Ladders, Set Up, Movement Prep WOD: 3 Rounds for Total Reps:  1 min at each Burpee Power Snatch 75/55 Box Jump Thruster 75/55 c2b pull up Rest Cool Down: Advent Challenge + Stretching!

12.13.18

Warm Up: 3 Rounds 5 K2E on Rope 10 KB Swings WOD: 24 min alternating every 3 min A. AMRAP:  1 Rope Climb 3 Squat Clean & Jerk 185/135 B. Row Cals Cool Down: 50 Sit Ups  

12.12.18

Warm Up: 3 Rounds Row, Death March, HSPU WOD: For Time Run 600m 10 Rounds 5 SHSPU 10 Deadlifts 185/135 then.. Run 600m Cool Down: 3 Rounds 30 Flutter Kicks 30 Speed Skaters *Reminder Rope Climbs Thursday, bring your shin protection.

12.11.18

warm up: 4×20 yard ladders  swod: 7 min emom 5 push jerks @60%   wod: for time working 30on/30off 100 t2b 100 front squats 95/65   cool down: 1 min wall stretch each leg  30 sec windmill stretch each leg  1 min forearm strech each  

12.10.18

Warm Up: Shoulder Drills SWOD:  9 min EMOM 3,3,3,2,2,2,1,1,1 Squat Snatch WOD: 10 min AMRAP 3 Muscle Ups 6 DB Squat Snatch Alt 50/30 9 Box Jump Over 30" Cool Down: Advent Day 10

12.10.18

Warm Up: Shoulder Drills SWOD:  9 min EMOM 3,3,3,2,2,2,1,1,1 Squat Snatch WOD: 10 min AMRAP 3 Muscle Ups 6 DB Squat Snatch Alt 50/30 9 Box Jump Over 30" Cool Down: Advent Day 10

12.7.18

Warm up: Rowling WOD: For Time: 100/75 Cal Row 75 Wall Balls 50 Overhead Squats 95/65 25 Bar Muscle Ups   Cool Down: 100 Sit ups