5.20.19

Warm up: 4x 20yd ladders

30 sec on/ 30 sec off – 5 min straight at each movement

Wall Balls

Pull ups

SDLHP 75/55

Pistols

Push Press 75/55

Hand Release Push ups

5.20.19

Warm up: 4x 20yd ladders

30 sec on/ 30 sec off – 5 min straight at each movement

Wall Balls

Pull ups

SDLHP 75/55

Pistols

Push Press 75/55

Hand Release Push ups

5.17.19

Warm up: 4x 20yd ladders

WOD: 30 Min EMOM

7 Pull ups

7 Single Arm Thruster 50/35

7 Burpees

*Reduce number of reps as needed to complete 30 min of work.

5.17.19

Warm up: 4x 20yd ladders

WOD: 30 Min EMOM

7 Pull ups

7 Single Arm Thruster 50/35

7 Burpees

*Reduce number of reps as needed to complete 30 min of work.

5.15.19

SWOD: 9 min EMOM: 3 Hang Squat Snatch + 5-50 Double Unders

WOD: For Time: 

15 Squat Snatch 155/105

30 T2B

45 Box Jumps

90 Sit ups

45 Box Jumps

30 T2B

15 Squat Snatch 155/105

5.14.19

swod: 8 min emom 7 deadlifts 

wod: 4x for time 

400m run 

10 yrd hs walk 

20 db snatches 50/35 (alt) 

10 yrd hs walk

 

cool down: 50 sit ups w/ wall ball 

5.13.19

Warm up: 14 min emom ODD: 15/12 Cal Row, EVEN: 5 Squat Cleans (60-65%)
 

WOD: 12 min AMRAP

1 Squat Clean 225/155

3 Jerks (Split or Push) 155

5 Burpee Muscle ups

 

Cool Down: 10-30 Strict T2B

5.13.19

Warm up: 14 min emom ODD: 15/12 Cal Row, EVEN: 5 Squat Cleans (60-65%)
 

WOD: 12 min AMRAP

1 Squat Clean 225/155

3 Jerks (Split or Push) 155

5 Burpee Muscle ups

 

Cool Down: 10-30 Strict T2B

5.10.19

Warm up: Rowling

WOD: 

0-5 AMRAP 7 Single arm DB Clean & Jerks 50/35, 14 T2B

5-10 Build up to a 5 rep max Thruster

10-15  AMRAP 7 Single arm DB Clean & Jerks 50/35, 14 T2B

15-20 Build up to a 3 rep max Thruster

20-25  AMRAP 7 Single arm DB Clean & Jerks 50/35, 14 T2B

25-30 Build up to a 1 rep max Thruster

5.9.19

SWOD: 20 min for quality (35 after)

4x 75 Double Unders then 5 Backsquats @ 1.5 Body Weight

 

WOD: For Time (10 min cap) 

30 Snatches 135/95 pwr or squat 

30 Strict HSPU 

 

Cool Down:

3x

30 Speed Skaters

15 v-ups