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
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
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)
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
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
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
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
swod: 9 min emom- 5 deadlifts
wod: 5 min amrap
6 t2b
9 s2oh 115/75
12 box jumps
1 min rest
5 min amrap
6 box jumps
9 t2b
12s2oh 115/75
1 min rest
5 min amrap
6 s2oh
9 box jumps
12 t2b
cool down: 100 sit ups
Warm up: 50 Pumpkin Toss Sit ups w/ partner
WOD: 31 Min Amrap
10 Wall Climbs
10yd Bear Crawl
20 DB Snatches 50/35
10 yd Bear Crawl
30/20 Cal Airdyne
40 Hammer Strikes
100m Pumpkin Carry
40 Hammer Strikes
30/20 Cal Airdyne
10 yd Bear Crawl
20 DB Snatch
10 yd Bear Crawl
10 Wall Climbs
Cool Down: 3 Rounds 1 min Plank, 30 Speed Skaters
warm up: w/partner 3x 10 ringrow, partner plank
wod: "chelsea" (for total reps)
30 min emom
5 pull ups
10 push ups
15 air squats
cool down: stretch
