08.31.18

Happy Birthday Shawn! 

Warm Up: 8 min Rowling

For Time: 

50 Pull Ups – scale to jumping/ ring rows.

Run 400 M

21 Thruster 95/65

Run 800 M

21 Thrusters

Run 400 M

50 Pull Ups 

Cool Down: Stretch

8.30.18

Congrats to Jade and Fernando!!

31 min AMRAP w/ partner

8 Clean and Jerks 185/125 alternating reps

31 Toes to bar partner holds dead hang

8 Clean and Jerks 185/125 alternating reps

31 Pistols partner holds wall sit

8 Clean and Jerks 185/125 alternating reps

31 Push ups partner holds plank

8 Clean and Jerks 185/125 alternating rep

31 Cal row 

 

8.29.18

warm up: 800m run (400m x2) 

wod: for reps + time 

50-40-30-20-10 

sit ups (w db's)

doubles 

*@ 10 min on clock

40-30-20-10

wall balls 20/14

db snatch 50/35

*@ 20 min on clock 

30-20-10

deadlifts 225/155

Hspu > wall climbs 

 

cool down: 4 min 15on/15off superman hold 

8.28.18

Warm up: 4x for Quality

Run to end of building

4 Turkish Gettups (alternate sides with rounds)

WOD: 16 min EMOM

Odd: 7 OH Squats (50-60%) + Max Burpees over Bar

Even: Rest

Cool Down: 30 Strict Toes 2 Bar

8.27.18

Warm Up: PVC/Skills

SWOD: 5,5,4,4,3,3,2,2,1,1

Squat Clean

WOD: For Time

10-8-6-4-2

Man Makers 50/35

Bar Muscle Up

Cool Down: 30 Strict Pull Ups

 

8.27.18

Warm Up: PVC/Skills

SWOD: 5,5,4,4,3,3,2,2,1,1

Squat Clean

WOD: For Time

10-8-6-4-2

Man Makers 50/35

Bar Muscle Up

Cool Down: 30 Strict Pull Ups

 

Hell Week 8.15.17

Hell Week

Day 2

"Helton"

WOD:  35 min Cap

3 Rounds For Time:

Run 800m

30 DB Squat Cleans 50/35

30 Burpees to 6" target

Penalties:  DB weight + 10

Hell Week 8.16.17

Hell Week

Day 3

"Tommy V"

For Time:  18min Cap

21 Thruster 115/75

12 Rope Climb  scale to Strict Pull Up

15 Thruster

9 Rope Climb

9 Thruster

6 Rope Climb

Penalties:  95/65 +5  75/55 + 7  <75/55 + 10

Rope Climb to Strict Pull Ups:  +7 with Band +10 or Jumping etc.

Hell Week 8.18.17

Hell Week

Day Five 

"Miagi"  32 min Cap

50 of each: 

Deadlift 135/95

KB Swing 24/16

Push Ups

Clean and Jerks 

Pull Ups

KB Taters

Box Jumps

Wall Climbs

Knees to Elbows

Double Unders

Scaling:

Weight- 115/75 +7  95/65 +9   75/55 +11

KB's –  20/12 + 7  16/8 +10

Knees on Push Ups-  +3

Box Pull Up-  + 5  Ring Row + 7

Step Up- +3

Wall Climb-  chest not to wall +7

Knee Ups-  +3

150 Singles-  +3

8.21.18

warm up: shoulder stretches (snatch warm up)

wod: "amanda 45" (16 min cap) 

13-11-9-7-5

muscle ups > burpee pull ups 

squat snatch 135/95

 

cool down: 3x 30 sit ups, 30 russian twists, 30 sefc plank