5.18.18

Warm up: Rowling

Movement Prep/static hold warm up

WOD: "Nate"

20 min Amrap

2 Muscle Ups

4 HSPU

8 KB Swings

Cool Down: 3 x 45 sec plank, 15 sec rest

5.17.18

swod: every 30 sec x 8min; 2  hang power snatch 

wod: every 4 min for 20 min 

200m run 

50 doubles 

10 power snatches 95/65 

max bar facing burpees (lateral)

 

cool down: 3x 20 russian twists & 20 flutter kicks 

 

5.16.18

Warm-up: Go through standard of each movement

WOD: "Barbara"

5 Rounds for Time

20 Pull Ups

30 Push Ups on Dumbbells

40 Sit ups anchored w/ Dumbbells

50 Air Squats

3 min rest between each round

5.15.18

swod: 10 min emom -3 squat cleans @75%

wod: For time

10,9,8…1

Deadlift 275/185

Box jump 30/24

 

cool down: 75 sit ups 

5.15.18

swod: 10 min emom -3 squat cleans @75%

wod: For time

10,9,8…1

Deadlift 275/185

Box jump 30/24

 

cool down: 75 sit ups 

5.11.18

Happy Birthday Mickey!

WOD: 15 Rounds for Time:

5 Power Snatch 95/65

11 Pull ups

18 Double Unders

***After 3 Rounds: 8 Wall Climbs

***After 6 Rounds: 16 TGU (8 each Arm) 50/35

***After 9 Rounds 32 1 Arm OH Squats (16 Each Arm) 50/35

***After 12 Rounds 48 DB Snatch 50/35

5.10.18

Warm up: 4x for time 

10 ring row, 10 pistols (alt), 10 G. mornings pvc>45lb

Wod: For time 

50-40-30-20-10

ball cleans 

burpees 

 

Cool down: 3x 20 russian twists & 20 flutter kicks 

5.9.2018

SWOD: 10 min EMOM 2 power clean & jerk 70-75%

WOD: 3X for Time: 

Run 400 m

30 S2OH 115/75

30 Toes to Bar

Cool Down: Max Plank 2 Attempts

5.8.18

Warm up: Snatches 

Wod: 24 min Emom 

– 4 squat snatches 

– 45sec MAX over/unders 

– 1-7 muscle ups bar/ring 

– 45sec MAX sit ups 

5.7.18

SWOD: 9 min EMOM – 3 Front Squats 

WOD: "Coe"

10 Rounds For Time:

10 Thrusters 95/65

10 Ring Push Ups

Cool Down: 75 Sit ups