2.25.20

Warm Up: 3 x 15 KBS 10 Goblet Squat 5 Burpee Pull Up

WOD- 

5 min AMRAP:

7 Toes to Bar

14 DB Clean and Jerk 50/35

21 Double Under

5 min EMOM:

5 Front Squats AHAD

5 min AMRAP 

5 min EMOM

5 min AMRAP

 

2.24.20

SWOD: 10 min EMOM: Squat Snatch 5,5,4,4,3,3,2,2,1,1

WOD: 4 Rounds

90 sec

Run 100m

10 Box Jump Overs

1 Attempt Squat Snatch – for total weight

30 sec Rest

Row 250/200m

1 Attempt max set unbroken SHSPU

Cool Down: tabata Flutter kicks 

2.24.20

SWOD: 10 min EMOM: Squat Snatch 5,5,4,4,3,3,2,2,1,1

WOD: 4 Rounds

90 sec

Run 100m

10 Box Jump Overs

1 Attempt Squat Snatch – for total weight

30 sec Rest

Row 250/200m

1 Attempt max set unbroken SHSPU

Cool Down: tabata Flutter kicks 

2.21.20

Warm up: Rowling

WOD: "Daniel"

50 Pull ups

Run 400m

21 Thrusters 95/65

Run 800m

21 Thrusters 95/65

Run 400m

50 Pull ups

Cool Down: Stretch

2.20.20

Warm Up: 3 x 10 Pass Through 10 yard Crab Walk

WOD: 24 min EMOM

1. 3 Power Snatch AHAD

2. Max Sit Ups

3. 7/7 Single Arm DB Push Press 50/35

4. Max Step Ups 20"/15" 50/35

 

2.19.20

Warm up: 3 Rounds 3 Strict Pull ups, 10yd death walk, 10 good mornings

WOD: 6 Rounds for Time: 

3 Bar Muscle ups

5 Burpee Box Jumps 24/20

12 Deadlifts 225/155

5 Burpee Box Jumps 24/20

THen…. 2 min rest, then,

8 min EMOM 5 Back Squats

Cool Down: 3 Rounds: 30 Russian Twists, 30 Flutter Kicks

2.18.20

Warm Up: 4 x 20 yard Ladders

WOD: For Total Reps

30 On/ 30 Off x 5 Each

1. Double Unders

2. Thruster 75/55

3. Toes to Bar

4. OH Squat 

5. Row (cal)

2.17.20

SWOD: 9 min EMOM – 5 Squat Cleans

WOD: 16 min AMRAP

400m Run

30 Speed Skaters

20 Push ups

10 Cleans 135/95

COOL DOWN: 5x45sec plank, 15 sec rest

2.14.20

Warm Up: 8 min Rowling

WOD: 4 Rounds For Time

30 Partner Wall Ball

15 Synchro Toes to Bar

30 Burpees over partner

Cool Down: 3 Sets

20 Partner Ball Pass Plank

20 Partner Ball Toss Sit Up

2.14.20

Warm Up: 8 min Rowling

WOD: 4 Rounds For Time

30 Partner Wall Ball

15 Synchro Toes to Bar

30 Burpees over partner

Cool Down: 3 Sets

20 Partner Ball Pass Plank

20 Partner Ball Toss Sit Up