12.3.19

Warm up: 2 Rounds: 200m Run, 8 Turkish Gettups

WOD: 7 Rounds for Time:

12 DB Shoulder to Overhead

6 Ring Muscle ups

12 DB Shoulder to Overhead

24 Wall Balls

Cool Down: 5 Rounds: 45 sec plank, 15 sec rest

12.2.19

SWOD: 10 min EMOM 3 Front Squats

WOD: 12 min AMRAP

3 Squat Cleans 185/125

9 Box Jump Overs 24"/20"

18 C2B Pull Ups

9 Box Jump Overs

Cool Down: 3 x

20 Flutter Kick

20 Sit Ups

12.2.19

SWOD: 10 min EMOM 3 Front Squats

WOD: 12 min AMRAP

3 Squat Cleans 185/125

9 Box Jump Overs 24"/20"

18 C2B Pull Ups

9 Box Jump Overs

Cool Down: 3 x

20 Flutter Kick

20 Sit Ups

11.27.19

Warm up: 3 Rounds 10 Cal Row, 10yd Inch worm, 10 air squats, 10 yd death walk

WOD: For Time:

3 Rounds: 7 SHSPU, 14 Deadlifts 225/155

30/24 Cal Row

3 Rounds: 7 Deadlifts, 14 Pistols (alt legs)

30/24 Cal Row

3 Rounds: 7 Ring Muscle Ups, 14 Deadlifts

Cool Down: 100 Sit ups

11.26.19

swod: 10 min emom 

odd: 20/15 cal AD  even: 7 thrusters ahap

 

wod: 16 min amrap 

5 manmakers 50/35

25 t2b

50 step ups w/barbell 20/15 

 

11.26.19

swod: 10 min emom 

odd: 20/15 cal AD  even: 7 thrusters ahap

 

wod: 16 min amrap 

5 manmakers 50/35

25 t2b

50 step ups w/barbell 20/15 

 

11.22.19

Warm up: Rowling

WOD: 23 Min Amrap

54 Sit ups

11 Clean and Jerks 95/65

23 Back Squats

54 Push ups

11 Clean & Jerks

23 Front Squats

54 Pull ups or Ring Rows

Cool Down: Stretch

11.21.19

warm up: 3×20 yard ladders w/wall climb

wod: 30 min amrap 

partner A AMRAP

 

40 doubles 

20 db s2oh

10 shspu

 

partner B 

 

Row calories 

cool down: tabata egg hold

11.20.19

Warm Up: Pass Through + OH Squat

SWOD: 9 min EMOM- 3 Power Snatch

WOD: For Time

30 OH Squats 135/95

50 Burpees to 6"

30 OH Squats

50 Burpees

30 OH Squats

 

11.19.19

Warm up: 3x 20/15 cal row + 10 Good Mornings

18 min AMRAP

3 Over/Unders

3 Deadlifts 275/185

3 Bar Muscle Ups

Cool Down: 2x 30 sit ups + 30 Russian Twists