12.16.19

Warm up: 7 Rounds of Cindy (each) alt. w/ partner 

5 Pull ups, 10 Push ups, 15 Air Squats

WOD: For Time:

Run 400m

21 Back Squats

Run 400m

15 Back Squats

Run 400m

9 Back Squats

Run 400m

Cool Down: 75 Sit ups

12.13.19

Warm up: Rowling 

WOD: 16 min AMRAP

1 Manmaker 50/35

1 Complex (5 Pull up, 3 C2B, 1 Bar MU)

1, 2, 3, 4, 5, 6, 7,… Burpee Box Jump 24/20

Cool Down: Stretch

12.12.19

warm up: 2x 10 yard death walk 10 yard good morings pvc

wod: 24 min emom 

1. 7 deadlifts 

2. MAX sit ups 

3. 5-20 ring push ups 

4. MAX step ups 

cool down: 60 sec HS hold 

12.11.19

SWOD: 8 min EMOM – 5 Power Snatches

WOD: For Time:

7 Turkish Gettups

30 KB Swings

14 Single Arm OH Squat

30 KB Swings

14 Single Arm OH Squat

30 KB Swings

7 Turkish Gettups

12.10.19

Warm Up: Advent Challenge 100 Burpees For Time

WOD: 5 Rounds

Every 4 min

50 Double Unders

10 SHSPU

5 Cleans 185/135

*Max HS Walk or Shoulder Tap in remaining time

Cool Down: 10-30 Strict Toes to Bar

12.9.19

Warm up: 400m Run

WOD: 10 Rounds for Time:

10 Thrusters 95/65

10 C2B Pull ups

Then… 2 min rest

9 min EMOM – 5 Front Squats *from ground

12.9.19

Warm up: 400m Run

WOD: 10 Rounds for Time:

10 Thrusters 95/65

10 C2B Pull ups

Then… 2 min rest

9 min EMOM – 5 Front Squats *from ground

12.6.19

Warm up: Rowling

WOD: 9 min AMRAP

3, 6, 9, 12, 15, 18, 21…

Bar Facing Burpees

Clean & Jerk 135/95

Cool Down: 3-5 x 15 Push ups, 30 Shoulder Taps

12.5.19

swod: squat snatch: 5 5 4 4 3 3 2 2 1 1

 

wod: 4 rounds for time 

20 db snatches 

10 yd OH lunges

20 t2b

10 yd OH lunge

 

cool down: advent calender challange 500m for time  

12.4.19

Warm Up: Deadlift

WOD: 7 min AMRAPs 1 min Rest

1. 15/12 Cal Row

30 Sit ups

2. 15/12 Cal AD

30 KB Swings

3. 45 Double Unders

7 Deadlifts 275/205