6.4.19

warm up: 4×20 yrd ladders 

wod: 28 min emom

1. bar muscle up/ strict pull up 1-7

2. max sit ups to blue line 

3. 7 front squats ahadoff ground

4. max burpee box jumps

 

cool down: stretch

6.3.19

SWOD: 9 min EMOM

0-3 5 Muscle Snatches

3-6 4 Power Snatches

6-9 3 Squat Snatches

 

WOD: 16 min EMOM

200m Run

18 T2B

12 H. R. Push Ups

6 Power Snatch 115/75

Cool Down: 3 Rounds: 30 Flutterkicks, 30 Russian Twists

5.31.19

Warm up: Rowling

WOD: 12 min AMRAP

3, 6, 9, 12, 15, 18…

Cluster 135/95

HSPU 

Cool down: Run 800m, 1k row, or 50 cal AD

5.30.19

warm up: 4×20 yrd ladders

wod: 0-5 amrap, 5-10 emom, 10-15 amrap, 15-20 emom, 20-25 emom

amrap: 10 t2b, 10 yrd OH lunge R w/db 50/35 , 10 db step up 20/15", 10 yrd OH lunge L 

 

cool down: 100 sit ups 

5.29.19

SWOD: 10 min EMOM 3 Power or Squat Snatches

WOD: For Time:

Run 200m

12 Muscle Ups

36 Back Squats 135/95

Run 200m

9 Muscle ups

27 Front Squats

Run 200m

6 Muscle ups

18 OH Squats 

Cool Down: 8 Rounds 15 sec hollow body hold/15 sec rest

5.28.19

Happy Birthday Sara!

For time:

42 Cal Row

42 Wall Balls

42 Double Unders

42 KB Snatch 24/16kg (21 Right arm, 21 Left arm)

42 Box Jumps

42 Taters 24/16

42 Sit ups 

42 Reverse lunge Steps (holding KB)

42 Burpees 6" target

 

5.28.19

Happy Birthday Sara!

For time:

42 Cal Row

42 Wall Balls

42 Double Unders

42 KB Snatch 24/16kg (21 Right arm, 21 Left arm)

42 Box Jumps

42 Taters 24/16

42 Sit ups 

42 Reverse lunge Steps (holding KB)

42 Burpees 6" target

 

5.24.19

Happy Birthday Trey!

Warm up: Rowling

WOD: 16 min AMRAP

5 Squat Snatch 135/95

25 Box Jump Overs

5 Bar Muscle ups

25 Box Jump Overs

Cool Down: 1 Round

25 V-ups

25 Speed Skaters

25 Sit ups

25 Speed Skaters

5.23.19

Warm up: 2 Rounds Each w/ partner

Row 500m/30 sec HS hold, Death walk in remaining time

WOD: For Time: 

Run 400m

21-15-9

Deadlift 225/155

HSPU

Run 400m

15-12-9

Deadlift 275/185

SHSPU

Run 400m

Cool Down: 5 Rounds: 3-5 Strict pull ups, 15-20 Sit ups

5.21.19

Happy Birthday Jade!

Warm Up: Doubles, Front Squats

SWOD: 15 minutes to complete

50-40-30-20-10

Double Under

5-4-3-2-1

Front Squat AHAD off rack

WOD: 5 Rounds For Time

5 Power Cleans 185/125

21 Toes to Bar