8.14.19

Warm up: 2x 10 Ring Rows, 10 yd Death walk, 10 good mornings

WOD: 24 min EMOM

1. 1-10 Strict Pull ups

2. 45 sec Lateral Step up

3. 7 Deadlifts

4. 45 sec Sled Push

Cool Down: 4x 25 Sit ups, 25 Speed Skaters

8.13.19

Warm Up: HS Skill

SWOD: 8 min EMOM 4 Back Squats

WOD: 16 min ARMAP

10 Single Arm Cluster 50/35

10 yard HS Walk

20/15 Cal Row

10 yard HS Walk

Cool Down: 3 Sets

:30 sec Weighted Plank

:30 Flutter Kick

8.12.19

SWOD: 9 min EMOM – 2, 4, 6, 8, 10, 8, 6, 4, 2 Power Snatch

WOD: 5 Rounds 

2:30 min on, 30 sec Rest

15 T2B

30 Box Jumps

Max Overhead Squats 95/65 in remaining time 

8.12.19

SWOD: 9 min EMOM – 2, 4, 6, 8, 10, 8, 6, 4, 2 Power Snatch

WOD: 5 Rounds 

2:30 min on, 30 sec Rest

15 T2B

30 Box Jumps

Max Overhead Squats 95/65 in remaining time 

8.9.19

Warm up: Rowling 

WOD: "Bulger"

10 Rounds for Time:

Run 150m

7 C2B Pull up

7 Front Squats 135/95

7 HSPU

Cool Down: Stretch

8.8.19

warm up: 7 min emom: 7 deadlifts 

wod: 30-25-20-15-10-5

wall balls 20/16

kb swing 24/16

push up on db

*** lunge 20 yards with dbs in between sets- after push ups 

cool down: 100 sit ups 

8.7.19

Warm up: Ladders 4x20yds

WOD: 25 min

0-5 Min: Amrap 5 Turkish Gettup 50/35, 20 DB Step ups 20/15"

5-10 Min: EMOM – 5 Back Squats

10-15 Min: Cal Airdyne

15-20 Min: EMOM – 5 Back Squats

20-25 Min: Amrap 5 Turkish Gettup 50/35, 20 DB Step ups 20/15"

Cool Down: 400m Run

8.6.19

Warm Up: 12 min EMOM

1. Row 15/12 Cal

2. 12 Box Jumps

3. 15 Ball Sit Up

WOD: 5 Rounds For Time

7 Burpee Muscle Up

7 Power Snatch 135/95

50 Double Under

Cool Down: 2 Rounds

:30 sec L-Hang

30 V-Ups

8.5.19

SWOD: 8 Min EMOM – 2 reps – Hang Squat Clean + Jerk

WOD: 20 min AMRAP

2 Wall Climbs

4 T2B

8 Single Arm Push Press 50/35

8.5.19

SWOD: 8 Min EMOM – 2 reps – Hang Squat Clean + Jerk

WOD: 20 min AMRAP

2 Wall Climbs

4 T2B

8 Single Arm Push Press 50/35