11.18.19

Warm Up:  3 Rounds 

10 Air Squats

10 yard Bear Crawl

10 Sit Up

WOD:  For Time

Run 100m

10 DB Squats 50/35

10 Toes to Bar

Run 200m

20 DBS

10 T2B

Run 400m

30 DBS

30 T2B

Run 200m

20 DBS

20 T2B

Run 100m

10 DBS

10 T2B

Cool Down: 4-5 Sets

30 Shoulder Tap + 30 Sec Plank

11.18.19

Warm Up:  3 Rounds 

10 Air Squats

10 yard Bear Crawl

10 Sit Up

WOD:  For Time

Run 100m

10 DB Squats 50/35

10 Toes to Bar

Run 200m

20 DBS

10 T2B

Run 400m

30 DBS

30 T2B

Run 200m

20 DBS

20 T2B

Run 100m

10 DBS

10 T2B

Cool Down: 4-5 Sets

30 Shoulder Tap + 30 Sec Plank

11.15.19

Warm up: Rowling

WOD: 10 Rounds for Time:

2 Muscle Ups

2 Squat Snatch 155/105

10 Bar Facing Burpees

20 min Cap

135/95+2 min, 115/75+4 min, 96/65>+6 min, Strict Pull up +5 min

 

11.14.19

warm up: ladders 

wod: 5 rounds for time 

50-40-30-20-10

sit ups w/ db's 50/35

10 yard fr lunge 

50-40-30-20-10

10 yard fr lunge 

 

cool down: 5x 30 speed skaters 

11.13.19

SWOD: 3 x Each

7 Strict Press 

5 Push Press

3 Push Jerk

1 Split Jerk

WOD: 14 min AMRAP

20 Deadlifts 225/155

10 SHSPU

20 Pistols

10 SHPSU

Cool Down: 50 Sit Up

11.12.19

Warm up: 3 Rounds w/ partner: Plank/10 goblet squats + 10 box jumps

WOD: 20 min EMOM

Odd: 5 Burpee Box jumps + 3 Power Cleans

Even: 30 Double Unders + 2 Squat Cleans

@20 min – Run 1 mile for time

Cool Down: 3x 20 flutterkicks + 20 Russian Twists

11.11.16

Veterans Day

Three Wise Men

Jeremy 4 min AMRAP

5 Hang Squat Snatch 135/95

10 Burpees Over Bar

Ben 4 Min AMRAP

10 Power Clean 135/95

20 Pull Ups

Beau 4 min AMRAP

15 Box Jump Overs 24/20

30 Wall Balls 20/14

 

11.11.16

Veterans Day

Three Wise Men

Jeremy 4 min AMRAP

5 Hang Squat Snatch 135/95

10 Burpees Over Bar

Ben 4 Min AMRAP

10 Power Clean 135/95

20 Pull Ups

Beau 4 min AMRAP

15 Box Jump Overs 24/20

30 Wall Balls 20/14

 

11.7.19

warm up: ladders 4×20 yards 

 

wod: every 3 min for 7 rounds (21 min) 

run 200m 

7 power clean 135/95

10 burpees over bar 

 

cool down: stretch

11.6.19

warm up: 2×10 yard death walk, 10 ring rows

 

wod: 28 min emom

15/12 cal row

5 deadlifts ahad 

50 doubles 

1-5 ring muscle ups (bar muscle ups, dips)

 

cool down: 50 sit ups