3.9.20

SWOD: 9 min EMOM 5 Power Clean

WOD: 5 Rounds For Time

20 Toes to Bar

20 Front Squats 95/65

20 Box Jumps 24"/20"

Cool Down: 3 Sets

40 Sec Plank

20 sec Rest

3.9.20

SWOD: 9 min EMOM 5 Power Clean

WOD: 5 Rounds For Time

20 Toes to Bar

20 Front Squats 95/65

20 Box Jumps 24"/20"

Cool Down: 3 Sets

40 Sec Plank

20 sec Rest

3.6.20

Warm up: Rowling

WOD: March Madness Part 1

12.1 7min AMRAP – Burpees to 6" target

@10:00 on clock

11.3 5 min AMRAP – Squat Clean 165/110, Jerk 165/110

@ 18:00 18.2 12 min Cap

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

DB Squat

Bar Facing Burpee

In remaining time: 1 rep max Clean

3.5.20

SWOD: 7 min EMOM – 7 Deadlifts

WOD: 5 min AMRAP 

4 Pistols (alternating)

5 Over/Unders

6 DB Snatch 50/35 (switch hand each round)

3 min window: run 400m + rest

5 min AMRAP – pick up where you left off

3 min window: run 400m + rest

5 min AMRAP – pick up where you left off

Cool down: 3 Rounds: 20 Sit ups + 20 2ct Flutterkicks

 

3.4.20

Happy Birthday Geraldine!

Warm Up: Ladders 4 x 20 yard

WOD: 50 Reps of Each For Time

KB Swing 24/16

Burpee to 6"

Wall Ball 20/14

HR Push Up

Back Squat 95/65

Sit Up

SDLHP 24/16

Speed Skaters

3.3.20

SWOD: 9 min EMOM – 5 Front Squats 0,1,2 @ 65-70%, 3,4,5 @ 70-75%, 6,7,8 @75-80%

WOD: 18 min AMRAP

Run 200m

20 Single Arm DB Thrusters (10 each arm), 50/35

10 yd OH Lunge (R)

100 Double Unders

10yd OH Lunge (L)

Cool Down: 4 Rounds: 15 sec Superman, 15 sec rest, 15 sec hollow body hold, 15 sec rest

3.2.20

Warm Up: Shoulders

WOD: 24 min EMOM

A. Snatch Complex

B. Max T2B

C. 10-20 Ring Push Ups

D. Max Cal Row

Cool Down: 3 x V-Up 10, Russian Twist 20

3.2.20

Warm Up: Shoulders

WOD: 24 min EMOM

A. Snatch Complex

B. Max T2B

C. 10-20 Ring Push Ups

D. Max Cal Row

Cool Down: 3 x V-Up 10, Russian Twist 20

2.28.20

Warm up: Rowling

WOD: "Luce"

3 Rounds for Time:

1000m Run

10 Muscle ups

100 Air Squats

***20/14lb weight vest

Cool Down: Peer Pressure Stretching

2.27.20

Warm Up: Clean and Jerk

SWOD: 10 min EMOM 3 Clean and Jerk

WOD: 16 min AMRAP

8 Burpee to 6"

16 Pistols

8 Bar Facing Burpee

16 Deadlifts 185/135

64 Plank Shoulder Taps

Cool Down: 3 x 7 Strict T2B  10-15 sec L-Hold