9.19.19

Warm Up: Ladders 4 x 20 yards

WOD: 24 min AMRAP

*alternate every 3 min.

A. Row Cal

B. 7 Muscle Ups

14 Deadlifts 225/155

21 Wall Balls

Cool Down: 3 x 20 Jungle Sit Ups each

 

9.18.19

Warm up: tabata double unders, tabata shoulder taps

WOD: 16 min AMRAP

10, 12, 14, 16,`18, 20…

Single Arm DB C&J 50/34

Toes to Bar

*20 yd bear crawl between sets 50/35's

SWOD: 18-26 on clock: EMOM 5 Front Squats

Cool Down: 15 sec superman holds, 15 sec rest, 15 sec hollow body, 15 sec rest

9.17.19

Warm Up: Running Drills

Skill:  8 min EMOM Flagpole Sprint

WOD: EMOM 15 min 

Odd- 7 Power Snatch 95/65

Max Lateral Burpees

Even- Rest

Cool Down: 2 Sets

30 Flutter Kicks

30 sec Plank

30 V-Ups

30 sec Plank

9.16.19

Warm up: Clean & Split Jerk

WOD: 4 Rounds of 6 mintues for weight

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

in remaining time, as many attempts as desired for highest weight of complex:

1 Squat Clean + 1 Hang Squat Clean + Split Jerk

Cool Down: Stretch

9.16.19

Warm up: Clean & Split Jerk

WOD: 4 Rounds of 6 mintues for weight

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

in remaining time, as many attempts as desired for highest weight of complex:

1 Squat Clean + 1 Hang Squat Clean + Split Jerk

Cool Down: Stretch

9.13.19

Warm up: 8 min Rowling

WOD: 18.3

For Time (14 min Cap)

100 Double Unders

20 OH Squats 115/80

100 Double Unders

12 Muscle Ups

100 Double Unders

20 DB Snatch 50/35

100 Double Unders

12 Bar Muscle Ups

Cool Down: 100 Sit ups

9.12.19

 

Warm up: 3x500m row 

 

WOD: 4 min on/1 min off for 4 Rounds 

20 t2b

20 frontsquats 115/75

MAX turkish get ups in remaining time 24/16 kg

 

cool down: 30 good mornings

 

9.11.19

Warm up: 4x 20yd ladders

9/11 Memorial WOD

"343"

100 Deadlifts 145/115

100 Power Cleans 95/65

100 Power Snatch 65/45

43 Burpees

***Time Cap 25 min

Option 2: complete w/ partner, divide barbell work as desired, 1 working at a time, complete 43 burpees EACH

Cool Down: 241 Flutterkicks

9.10.19

Warm Up: Tabata Row, AS

WOD: Happy Birthday Rafaela

5 Rounds 

90 sec ON 30 sec OFF

A. 20 yard OH Lunge Plate + Max Sit Up

B. 15 Push Up + Max Burpee Box Jumps 24"/20"

Cool Down: 50 Arm Haulers

9.9.19

Skills: 9 min emom

Pistol work, ring row, single arm OH Squat

WOD: 16 min EMOM

2 Rounds (10, 12, 14,16, 18, 20…)

C2B Pull ups

Overhead Squats

then… Run 200m

Cool Down: 3x 10 strict T2B, 15 sec L-hang