10.3.19

warm up: 4×20 yard ladders 

 

wod: 24 min emom 

5 squat cleans AHAD

row 15/12

MAX sit ups to blue/green line 

 

cool down: stretch

10.02.19

Warm Up: 4 x 200m every 2 min

Skill: Snatch

WOD: 12 Rounds For Time

2 Snatch 155/105

4 Bar Facing Burpee

6 C2B Pull Up

Cool Down: 3 Sets

15 V-Ups

30 Arm Haulers

 

10.1.19

Warm up: Death walk, good morning

SWOD: 7 min EMOM – 3 Deadlifts (70-80%)

WOD: 16 min AMRAP

16 Single Arm Thrusters 50/35 (8 each arm)

10 yd HS walk

16 HSP

10 yd HS walk

Cool Down: 3 Rounds: 30 Sit ups, 30 Speed Skaters

 

9.30.19

Warm Up: EMOM 12 min 

Odd- Row 15/12 Cal

Even- 12 Reverse Lunge Steps AHAD

WOD: 14 min AMRAP

4 Muscle Ups –Strict Pull Ups

12 Back Squats 135/95

24 Box Jumps 24/20"

Cool Down: 4 Sets

45 Sec Plank

9.30.19

Warm Up: EMOM 12 min 

Odd- Row 15/12 Cal

Even- 12 Reverse Lunge Steps AHAD

WOD: 14 min AMRAP

4 Muscle Ups –Strict Pull Ups

12 Back Squats 135/95

24 Box Jumps 24/20"

Cool Down: 4 Sets

45 Sec Plank

9.27.19

Warm up: 4 x 20yd ladders

WOD: 4 Rounds for Rounds + Reps

3 min AMRAP

14 Deadlifts 225/155

7 Box Jump Overs 24/20

14 Ring Push ups

7 Box Jump overs

Then… 3 min window: run 400m

*Pick up where you left off on AMRAP

9.26.19

SWOD: 9 min EMOM -5 Push Press

WOD: 4 Rounds for Time:

200m Run

12 Toes to Bar

24 DB Push Press (12 each arm) 50/35

Cool Down: 3x 50 Speed Skaters, 15 v-ups

9.25.19

Warm Up: 3 Sets

A. 3 x 5 Air Squats + 5 Ring Rows

B. Plank Hold

WOD: For Time

30 sec On / 30 sec Off

75/50 cal Row

50 Thruster 95/65

50 C2B Pull Ups

50 Bar Facing Burpees

 

9.24.19

SWOD: 9 min EMOM: 5, 5, 5, 4, 4, 4, 3, 3, 3,

WOD: 16 min AMRAP

3 Muscle Ups

50 Double Unders

12 DB Squat Snatch (alternating) 50/35

50 Double Unders

Cool Down: 30-20-10 Sit up, Russian Twist

9.23.19

Happy Birthday Allie!

Warm Up: Barbell Complex

WOD: 5 Rounds

Every 4 Minutes

15 Deadlifts 115/75

12 Hang Power Cleans

9 Front Squats

6 S2OH

-Max Step Ups 45/35  20/15"

Cool Down: 3 Sets

30 sec Ring Plank

15 Turkish Sit Up