7.13.18

WOD: "Liam"

Run 800m w/ plate 45/35

Then…

100 T2B

50 Front Squats 155/105

10 Rope Climbs

Partition as needed

Then…

Run 800m w/ plate 45/35

30 Min Cap

7.12.18

warm up: 3x for quality

10 reverse lunge steps, 10 good mornings, 25 speed skaters 

wod: For total reps

3x  2min on/1 off

run 200m then MAX push ups on DBs

3x 2 on/1 off

20/15 cal airdyne then MAX lunge steps 

3x 2 on/1 off 

20/15 cal row then MAX bupees over bar 

 

cool down: 100 sit ups w/DBs 

7.11.18

Warm up: 4x20yd Ladders

WOD: For Time:

100 Double Unders

21 Snatch 95/65

21 Ring Dips

100 Double Unders

15 Snatch 135/95

15 Ring Dips

100 Double Unders

9 Snatch 165/115

9 Ring Dips

100 Double Unders

Cool Down: Hamstring/calf stretching

7.10.18

Happy Birthday Debbie!

SWOD: 9 min EMOM 3 jerks from the ground 65-75%

WOD: For Time

100 ft Handstand Walk

20 Thrusters 135/95

75 ft Handstand Walk

15 Thrusters 

50 ft Handstand Walk

10 Thrusters

25 ft Handstand Walk

5 Thrusters

(20 min cap)

Cool Down: 500 m row 

7.9.18

SWOD: 15 min to find a 10 rep Front Squat

WOD: 18 min AMRAP

15 Burpee Box Jump Overs

30 C2B Pull ups

15 Deadlifts 275/185

Cool Down: 30-50 SIt ups w/ Wall Ball

7.9.18

SWOD: 15 min to find a 10 rep Front Squat

WOD: 18 min AMRAP

15 Burpee Box Jump Overs

30 C2B Pull ups

15 Deadlifts 275/185

Cool Down: 30-50 SIt ups w/ Wall Ball

7.6.18

Warm up: Rowling (8 min)

100 Challenge

"Jason"

100-75-50-25 

Air Squat

5-10-15-20

Muscle up

20 min Cap

Cool Down: 5x 45 sec plank, 15 sec rest

7.5.18

Warm up: 3 Rounds

10yd Inch Worm

10 Good Mornings

10 yd Duck Walk

10 Double unders/20 Singles

WOD: 24 min Emom

1. Row 20/16 Cal

2. 10 Deadlifts (60-70%)

3. 10-75 Double Unders

4. 5-15 Ring Push Ups

Cool Down: 10-30 Strict T2B

7.5.18

Warm up: 3 Rounds

10yd Inch Worm

10 Good Mornings

10 yd Duck Walk

10 Double unders/20 Singles

WOD: 24 min Emom

1. Row 20/16 Cal

2. 10 Deadlifts (60-70%)

3. 10-75 Double Unders

4. 5-15 Ring Push Ups

Cool Down: 10-30 Strict T2B

7.3.18

warm up: running drills 2x200m run every 2 min 

 

wod: 16 min EMOM

ODD: 7 front squats @70%

then max #burpee over bar 

EVEN: rest 

 

cool down: tabata sit ups