9.24.18

Warm Up: Ladders4 x 20 yards, KB Warm Up

SWOD: 10 min EMOM- 3 Deadlifts

WOD: For Time

10,9,8,7,6,5,4,3,2,1

Cluster 155/105

1,2,3,4,5,6,7,8,9,10

Muscle Up

 

 

9.24.18

Warm Up: Ladders4 x 20 yards, KB Warm Up

SWOD: 10 min EMOM- 3 Deadlifts

WOD: For Time

10,9,8,7,6,5,4,3,2,1

Cluster 155/105

1,2,3,4,5,6,7,8,9,10

Muscle Up

 

 

9.21.18

Happy Birthday Allie,

WOD: 3 Rounds for Time, 7 min on/1 min rest

9 Squat Cleans 155/105

22 Lunge Steps 50/35 (11 steps w/ db overhead on each side)

91 Sit ups

Max HSPU in remaining time

9.20.18

swod: 9 min emom 4 power snatch @75-80%

wod: for time 

run 200m 

30-20-10

OH squat 115/75

t2b

run 400m

30-20-10

backsquat 115/75

h.r push up 

run 200m 

 

9.19.18

Warm Up:  3 Sets 30 sec Hold Each-  Plank, Hang, Wall Sit

WOD:  20 min EMOM

Odd- Row Max Meters 45 sec.

Even- 10 Thruster 95/65

Cool Down: 3 Sets

25 Russian Twist 

25 Sit Ups

 

9.18.18

SWOD: 10 min EMOM

odd: 7 deadlifts 

even: Run to the end of building

WOD: 7 rounds for Time (20 min cap)

1 DB complex

4 deadlifts 

4 hang power cleans 

4 squats 

4 S2OH

3 bar muscle ups 

5 burpee box jumps 

Cool Down: 50 sit ups 

 

9.17.18

Warm Up: Arm Circ, Shoulder Prep

SWOD: EMOM 8 min- 2 Split Jerk off rack

WOD: 16 min AMRAP

5 Power Clean 185/135

25 Wall Ball

50 Double Unders scale to 100 Singles

Cool Down: 10-30 Strict Toes to Bar 

9.14.18

Warm up: Rowling (8 min)

WOD: 24 min Amrap

20yd Overhead walking Lunge 20/15kg plate

15 L-Pull ups

20yd Overhead walking Lunge 20/15kg plate

20 Front Squats 155/105

20yd Overhead walking Lunge 20/15kg plate

20 Ring Dips

20yd Overhead walking Lunge 20/15kg plate

20/15 Calorie Row

Cool Down: Stretch

 

 

9.13.18

swod: 10min emom 5 backsquats @~75%

wod:  For time 

run 400m

2 Rounds

15 c2b > jumping pull ups 

30 wall balls 20/14

run 400m

2 Rounds

15 dead lifts 225/155

30 box jumps 24/20 

run 400m

(20 min cap)

 

cool down: 3 Sets

15 v-ups 

30 sit ups 

9.12.28

SWOD: 9 min EMOM Squat Snatch 3,3,3,2,2,2,1,1,1

16 min Amrap

3 Rope Climbs

30 Single Arm Thrusters 50/35 15 each side

15 HSPU

30 Single Arm Overhead Squats50/35 15 each side

Cool Down 5x 45 sec Plankn, 15 sec rest