1.3.19

SWOD: 8 min EMOM 3 Back Squats

WOD: 15 rounds for time

1 wall climb

3 overhead squats 135/95

5 bar facing burpees 

20 min cap

Cool Down: 3 rounds 10 good mornings, 30 speed skaters

1.2.19

SWOD: 10 min EMOM

3 squat cleans

WOD: for time

10-1 

Power Cleans 135/95

Ring Dips (scale to box)

1.2.19

SWOD: 10 min EMOM

3 squat cleans

WOD: for time

10-1 

Power Cleans 135/95

Ring Dips (scale to box)

12.28.18

warm up: odd: run to end of building 

even: 5 burpee broad jumps 

 

wod: 3,6,9,12,15,18,21…. 12 min amrap 

shoulder to overhead 115/75

toes to bar 

 

cool down: 5x 45 sec plank, 15 sec rest 

 

12.27.2018

Warm Up: 750 m Row

24 min EMOM:

1. 7 Clean & Jerks 155/105

2. 45 sec max Sit Ups (blue line)

3. 10 Front Squats 155/105

4. 45 sec Max Row

Cool Down: 

3x: 25 Flutter Kicks, 25 Sit ups

12.26.18

swod: 8 min emom- 7 deadlifts @50%

wod: 50-40-30-20-10

doubles > singles 

push up on db 

kb swing 24/16

cool down: (4 rounds) 

15on/15off hollow body hold 

15on/15off superman hold (4 rounds) 

12.26.18

swod: 8 min emom- 7 deadlifts @50%

wod: 50-40-30-20-10

doubles > singles 

push up on db 

kb swing 24/16

cool down: (4 rounds) 

15on/15off hollow body hold 

15on/15off superman hold (4 rounds) 

12.24.2018

Warm Up: Rowling

20 min AMRAP: 

Row 250 m, 200 f

30 DB Snatches 50/35

30 Wall Balls 20/14

Cool Down: Tabata Sit Ups

12.24.2018

Warm Up: Rowling

20 min AMRAP: 

Row 250 m, 200 f

30 DB Snatches 50/35

30 Wall Balls 20/14

Cool Down: Tabata Sit Ups

12.21.18

Happy Birthday Tommy!

Warm up: Shoulder Prep

WOD: 8 Rounds for Time:

***After Rounds 2, 4, & 6 do 20yd HS Walk or Bear Crawl

12 Overhead Squats 115/75

22 Box Jumps 24/20

12 HSPU

Cool Down: Calf Stretching