12.5.18

Warm up: W/ partner 3x each

Partner A: Plank Hold

Partner B: 1 Round Cindy

WOD: 4 Rounds

90 Sec on/ 30 Sec rest

20yd OH lunge w/ plate 15/10kg

Max Sit ups

10 Clean & Jerks 115/75

Max T2B

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

12.4.18

warm up: 5,5,4,4,3,3,2,2,1,1 squat clean (build)

wod: 12 min amrap 

10 power cleans 135/95

10 s2oh (right) 50/35

20 pistols (alt.)

10 s2oh (left)

 

cool down: 5x 10 good mornings, 30 speed skaters 

12.3.18

Warm Up:  Ladders 4 x 20 yards

WOD:

21-18-15-12-9-6-3 

For Time

Deadlift 185/135

Pull Up

Burpee Box Jump 24/20"

Cool Down: 50 Sit Up

12.3.18

Warm Up:  Ladders 4 x 20 yards

WOD:

21-18-15-12-9-6-3 

For Time

Deadlift 185/135

Pull Up

Burpee Box Jump 24/20"

Cool Down: 50 Sit Up

11.30.18

Warm up: Squat Challenge

WOD: "Wade"

Run 1200m

Then, 4 Rounds for time:

12 Strict Pull ups

9 Strict Dips

6 Strict HSPU

Then 1200m Run

Weight Vest 20/14lbs

Cool Down: Stretch

11.29.18

warm up: 4×20 ladder 

wod: for total reps 

0-5 amrap 15 kb swings, 15 box jumps 

5-10 emom 5 backsquats (rack) 

10-15 amrap 15 kb swings, 15 box jumps

15-20 emom 5 backsquats 

20-25 15 kb swing, 15 box jumps 

 

cool down: 3x 30 flutter kicks, 15 russian twists 

11.28.18

SWOD: 7 min EMOM – 3 Deadlifts

WOD: 14 min AMRAP

20 Single Arm Thruster 50/35 (10 each arm)

10 yd HS walk (Bear Crawl)

20 T2B

10 yd HS walk (Bear Crawl)

Cool Down: 50 Sit ups

11.27.18

warm up: GHD work, 3×10 reps of each (hip extension/GHD situp)

wod: 20 min EMOM 

odd:

6 burpees over bar

1 squat snatch + 2 OH squats 

even:

30 doubles

2 power snatches 

 

cool down: tabata egg hold

11.26.18

Warm Up: Shoulder Work

Skill: 7 min EMOM Jumping MU Transitions

WOD: 16 min AMRAP

200m Run

7 Hang Squat Clean 135/95

21 Push Ups on DB's

Cool Down: 25-50 V-Ups

 

11.26.18

Warm Up: Shoulder Work

Skill: 7 min EMOM Jumping MU Transitions

WOD: 16 min AMRAP

200m Run

7 Hang Squat Clean 135/95

21 Push Ups on DB's

Cool Down: 25-50 V-Ups