Author Archive

3.12.19

Warm up: 8x 15 sec on/15off pate feet switch WOD: 24 min EMOM 0-8 Odd: 20 Wall Balls Even: Max Box Jumps 24/20 8-16 Odd: 16 DB Snatch 50/35 Even: Max Muscle ups 16-24 Odd: Run 100m Even:Max T2B Cool Down: 3x 30 Speed Skaters/15 V-ups

3.12.19

Warm up: 8x 15 sec on/15off pate feet switch WOD: 24 min EMOM 0-8 Odd: 20 Wall Balls Even: Max Box Jumps 24/20 8-16 Odd: 16 DB Snatch 50/35 Even: Max Muscle ups 16-24 Odd: Run 100m Even:Max T2B Cool Down: 3x 30 Speed Skaters/15 V-ups

3.8.19

Warm up: Go through movements WOD: 19.3 200ft OH Lunge (1 arm w/ DB) 50/35 50 Step ups w/ 1 DB 50/35 50 Strict HSPU 200ft HS Walk   Then…@12 on the clock start 15 min EMOM 1. 10 Deadlifts 2. 20-30 Box Jumps 3. 1 min Shoulder taps  

3.7.19

warm up: 4x tabata oh squat w/ pvc  wod: 90 on 30 off 3 burpee box jump over 24/20 7 c2b pull ups  3 bbjo  7 oh squats 95/65 100 burpees (finish when burpees are complete) 30 min cap  cool down: 29 v-ups 29 sit ups

3.6.19

SWOD: 9 Min EMOM – 4 Back Squats (75%) WOD: 7 Rounds for Time:  7 Thrusters 115/75 14 Ring Push ups 50 Double Unders Cool Down: Accumulate 60 sec L-Hang

3.5.19

Warm Up: 4 x 20 yard Ladders WOD: Every 3 min for 30 min. w/ Partner: Partner A: Row (meters) Partner B: AMRAP 5 Squat Snatch 95/65 10 yard OH Lunge 15 Wall Balls 20/14 10 yard OH Lunge Cool Down: 50 Sit Ups

3.4.19

SWOD: 9 min EMOM – 5 SDLHP WOD:  Nasty Girls 3 Rounds 50 Air Squats 7 Muscle ups 10 Hang Power Cleans 135/95 OR Nasty Girls Version 2 3 Rounds 50 Pistols 7 Muscle ups 10 Hang Power Cleans 175/125 Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups  

3.4.19

SWOD: 9 min EMOM – 5 SDLHP WOD:  Nasty Girls 3 Rounds 50 Air Squats 7 Muscle ups 10 Hang Power Cleans 135/95 OR Nasty Girls Version 2 3 Rounds 50 Pistols 7 Muscle ups 10 Hang Power Cleans 175/125 Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups  

3.1.19

Warm up: 8x 3 Front Squats 19.2 5 Rounds 25 T2B 50 Double Unders 15/13/11/9/7 Squat Cleans  Cool Down: 30 Sec plank w/ plate, 30 Russian Twists

2.28.19

warm up: 4×20 yard ladders   wod: 5 rounds for time  400m run  10 t2b  20 db snatches    cool down: stretch