11.12.18 3 Wise Men

SWOD: 8 min EMOM – 3 Hang Squat Snatch

WOD: 3x 4 Min AMRAP's

1. 5 Hang Squat Snatch (135/95)

10 Bar Facing Burpees

-2 min rest-

2. 10 Power Cleans(135/95)

20 Pull Ups

-2 min rest-

3. 15 Box Jump Overs(24/20)

30 Wall Balls(20/14)

Cool Down: 10-25 Strict T2B

Thanksgiving Week Schedule

The Schedule for Thanksgiving Week will be as follows:

Monday 11/19- Normal Schedule

Tuesday 11/20- Normal Schedule

Wednesday 11/21-  6am, 9am, 4:30pm, 5:30om

Thursday 11/22 Thanksgiving- 9am

Friday 11/23 Black Friday- 9am, Turkey Throwdown 10am-12pm

Saturday 11/24- 9am

Sunday 11/25 – 9am

 

 

11.12.18 3 Wise Men

SWOD: 8 min EMOM – 3 Hang Squat Snatch

WOD: 3x 4 Min AMRAP's

1. 5 Hang Squat Snatch (135/95)

10 Bar Facing Burpees

-2 min rest-

2. 10 Power Cleans(135/95)

20 Pull Ups

-2 min rest-

3. 15 Box Jump Overs(24/20)

30 Wall Balls(20/14)

Cool Down: 10-25 Strict T2B

11.9.18

Warm Up: Rowling 

WOD: 100 Clean and Jerks for time. 135/95

*Every min 5 burpees starting at 1:00 on the clock

Cool Down: 100 Sit ups

11.9.18

Warm Up: Rowling 

WOD: 100 Clean and Jerks for time. 135/95

*Every min 5 burpees starting at 1:00 on the clock

Cool Down: 100 Sit ups

11.7.18

Warm up: Tabata warm up

hang, air squat, kb swing, box jump

WOD: For Time: 

30-20-10

Toes 2 Bar

Power Snatch 95/65

Over Under

Cool Down: 7 Turkish Gettups (each arm)

11.6.18

swod: 8 min emom- 2 front squats @85%

wod: for time (20min) 

run 400m 

40 thrusters 95/65

5 muscle ups > burpee pull ups

run 400m

30 thrusters

10 MU

run 400m

20 thrusters 

15 MU

run 400m 

10 thrusters

20 MU

 

11.5.18

Warm Up: HSPU Work

WOD:  

0-5 min AMRAP 3,6,9,12,15…

Hang Power Clean 135/95

HSPU

5-10 min Row Max Calories

10-15 min ARMAP

15-20 min Airdyne Max Calories

20-25 min AMRAP

Cool Down:  50 Sit Ups

11.5.18

Warm Up: HSPU Work

WOD:  

0-5 min AMRAP 3,6,9,12,15…

Hang Power Clean 135/95

HSPU

5-10 min Row Max Calories

10-15 min ARMAP

15-20 min Airdyne Max Calories

20-25 min AMRAP

Cool Down:  50 Sit Ups

11.2.18

Warm-up: 8 min Rowling

WOD: 20 min Amrap

20 Squat Snatch 135/95

20 Burpees over Bar

20 Overhead Squats 135/95

20 Burpees Over Bar

20 Power Snatch 135/95

20 Burpees Over Bar

Cool Down: Stretch