4.12.19

Warm up: Rowling

WOD: 3 Rounds for Time:

15 Power Snatch 135/95

15 Bar Facing Burpees

50m Walking lunge

50m Run

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

 

4.11.19

warm up: 4×20 yard ladders 

 

wod: 32 min emom 

1. 10 deadlifts + max c2b pull ups 225/155

2. rest 

3. 3 man makers 50/35 + max db sit ups 

4. rest 

score: total c2b & total sit ups 

cool down: 50 push ups 

 

4.10.19

Warm Up: Running Drills

WOD: 4 Rounds, Every 5 Minutes

Run 400m

15 Burpee Box Jumps 24"/20"

3 Squat Cleans 

Cool Down:  3 x 20 Sit Ups 20 Shoulder Taps

4.9.19

Warm up: For Quality

4 Rounds

500m Row

10 HSPU

WOD: 9 min AMRAP

9 Front Squats 135/95

7 Bar Facing Burpees

5 Shoulder to Overhead

Cool Down: 3x 15 v ups, 30 speed Skaters

4.8.19

Warm Up: OH Squat

SWOD: 8 min EMOM- 5 OH Squat

WOD: 7 Rounds For Time

3 Ring Muscle Up

6 Squat Snatch 135

50 Double Under

Cool Down: 30 Strict Toes to Bar

4.8.19

Warm Up: OH Squat

SWOD: 8 min EMOM- 5 OH Squat

WOD: 7 Rounds For Time

3 Ring Muscle Up

6 Squat Snatch 135

50 Double Under

Cool Down: 30 Strict Toes to Bar

4.5.19

WOD: 30 min w/ partner

Partner A – Row for Meters

Partner B – AMRAP

3 Strict HSPU

6 Deadlifts 315/205

9 Box Jump Overs 24/20

*Switch every 3 minutes 

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

 

4.4.19

warm up: 4×20 ladders 

 

wod: 50-40-30-20-10

DB squats 50/35

push ups on DB 

 

cool down: 10-30 strict pull ups 

4.3.19

Warm Up: Shoulders

SWOD: 10 min EMOM

3 Push Press

WOD: For Time

75 Sit Ups

50 Barbell Step Up 20/16"

25 Deadlift 275/185

50 Barbell Step Up

25 Sit Up

Cool Down: Low Back and Hamstring stretch

4.2.19

Warm up: 

Handstand work/double under work

WOD: For total front Squats in 20 min window

10 Power Cleans 155/105

40 Wall Balls

10 Power Cleans

40 Toes to Bar

10 Power Cleans

40 Burpee Box Jumps 24/20

10 Power Cleans

Max Front Squats in remaining time

Cool Down: 4 min 15 sec hollow body hold/15 sec rest