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

9.20.19

warm up: rowling

 

wod: 19.3

10 min cap

200ft oh lunge

50 db step ups 24/20

50 strict hspu

200 ft hs walk 

 

cool down: 800m run 

9.19.19

Warm Up: Ladders 4 x 20 yards

WOD: 24 min AMRAP

*alternate every 3 min.

A. Row Cal

B. 7 Muscle Ups

14 Deadlifts 225/155

21 Wall Balls

Cool Down: 3 x 20 Jungle Sit Ups each

 

9.18.19

Warm up: tabata double unders, tabata shoulder taps

WOD: 16 min AMRAP

10, 12, 14, 16,`18, 20…

Single Arm DB C&J 50/34

Toes to Bar

*20 yd bear crawl between sets 50/35's

SWOD: 18-26 on clock: EMOM 5 Front Squats

Cool Down: 15 sec superman holds, 15 sec rest, 15 sec hollow body, 15 sec rest

9.17.19

Warm Up: Running Drills

Skill:  8 min EMOM Flagpole Sprint

WOD: EMOM 15 min 

Odd- 7 Power Snatch 95/65

Max Lateral Burpees

Even- Rest

Cool Down: 2 Sets

30 Flutter Kicks

30 sec Plank

30 V-Ups

30 sec Plank

9.16.19

Warm up: Clean & Split Jerk

WOD: 4 Rounds of 6 mintues for weight

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

in remaining time, as many attempts as desired for highest weight of complex:

1 Squat Clean + 1 Hang Squat Clean + Split Jerk

Cool Down: Stretch

9.16.19

Warm up: Clean & Split Jerk

WOD: 4 Rounds of 6 mintues for weight

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

in remaining time, as many attempts as desired for highest weight of complex:

1 Squat Clean + 1 Hang Squat Clean + Split Jerk

Cool Down: Stretch

9.13.19

Warm up: 8 min Rowling

WOD: 18.3

For Time (14 min Cap)

100 Double Unders

20 OH Squats 115/80

100 Double Unders

12 Muscle Ups

100 Double Unders

20 DB Snatch 50/35

100 Double Unders

12 Bar Muscle Ups

Cool Down: 100 Sit ups

9.12.19

 

Warm up: 3x500m row 

 

WOD: 4 min on/1 min off for 4 Rounds 

20 t2b

20 frontsquats 115/75

MAX turkish get ups in remaining time 24/16 kg

 

cool down: 30 good mornings

 

9.11.19

Warm up: 4x 20yd ladders

9/11 Memorial WOD

"343"

100 Deadlifts 145/115

100 Power Cleans 95/65

100 Power Snatch 65/45

43 Burpees

***Time Cap 25 min

Option 2: complete w/ partner, divide barbell work as desired, 1 working at a time, complete 43 burpees EACH

Cool Down: 241 Flutterkicks