6.20.19

warm up: ladders 4×20 

wod: 25 min total 

0-5 amrap: 8 t2b, 12 wall balls 20/16, 36 doubles 

5-10 emom: 7 deadlifts

10-15 amrap *pick up where left off 

15-20 deadlifts 

20-25 amrap *pick up where left off

 

6.19.19

Warm Up:  10 min EMOM

Odd- Row 45 sec.

Even- 5 Push Press

WOD: 20 min AMRAP

5 DB Man Makers

10 yrd DB Bear Crawl

10 HSPU

10 yrd DB Bear Crawl

Cool Down: 3 x

20 Shoulder Taps

20 V-Ups

6.18.19

SWOD: 100m Run, 5 Power Snatch, 100m Run, 4 Power Snatch, 100m Run, 3 Power Snatch, 100m Run, 2 Power Snatch, 100m Run, 1 Power Snatch

WOD: 50-40-30-20-10

DB Snatch 50/35

Box Jump 24/20

Cool Down: Calf strech & Roll out

6.17.19

Warm Up:  Squat Clean

SWOD: 9 min EMOM- 2 Squat Cleans

WOD: For Time

100 Bar Facing Burpees

*Every minute complete 5 Thrusters

Cool Down: 75 Sit Ups

6.17.19

Warm Up:  Squat Clean

SWOD: 9 min EMOM- 2 Squat Cleans

WOD: For Time

100 Bar Facing Burpees

*Every minute complete 5 Thrusters

Cool Down: 75 Sit Ups

6.14.19

Warm up: Rowling

WOD: w/ Partner for time:

10 Rounds (5 Rounds each)

10yd DB Lunge 50's/35's

10 Box Jumps

Then… 8 Rounds (4 Rounds each)

7 DB Clean & Jerks

14 Pull ups

Then… 6 Rounds (3 Rounds each)

7 DB Thrusters

14 Plate Burpees

Cool down: 100 DB Sit ups

6.13.19

happy birthday trev

warm up: 5 min 100 singlese 50 doubles 25 triples 

wod: 20 min clock 

3 rounds for time 

6 ring muscle ups 

13 squat snatches 155/105 

20 cal row 

* in remaining time: max overhead squats*

 

cool down: 50 cal airdyne

6.12.19

Warm up: 3 Rounds: 10 good mornings, 10 yd death walk

SWOD: 10 min EMOM – Deadlifts 5, 5, 4, 4, 3, 3, 2, 2, 1, 1

WOD: 3 Rounds for Time:

50 Step ups 45/35, 20/15"

40 Sit ups 

30 KB Swings 24/16kg

Cool Down: 400m Run

6.10.19

Skill WOD: 15 min EMOM

1. Strict Pull up

2. HSPU

3. Pistols

WOD: 10 min Amrap

7 Front Squats 155/105

7 Box Jump Overs 24/20

7 Toes to Bar

7 Box Jump Overs

Cool Down: 45 sec on/ 15 sec Rest Plank 5 Rounds

6.10.19

Skill WOD: 15 min EMOM

1. Strict Pull up

2. HSPU

3. Pistols

WOD: 10 min Amrap

7 Front Squats 155/105

7 Box Jump Overs 24/20

7 Toes to Bar

7 Box Jump Overs

Cool Down: 45 sec on/ 15 sec Rest Plank 5 Rounds