4.1.19

Warm Up: PVC Snatch

SWOD: 9 min EMOM 3 Power Snatch

WOD: 4 Rounds for Reps

90 seconds ON 30 seconds OFF

Run 100m

Max DB Snatch 50/35

90 seconds ON 30 seconds OFF

Row 15/12 Cal

Max Burpee Over Rower

4.1.19

Warm Up: PVC Snatch

SWOD: 9 min EMOM 3 Power Snatch

WOD: 4 Rounds for Reps

90 seconds ON 30 seconds OFF

Run 100m

Max DB Snatch 50/35

90 seconds ON 30 seconds OFF

Row 15/12 Cal

Max Burpee Over Rower

3.29.19

Warm Up: Rowling 8 min

WOD: For Time

21-18-15-12-9-6-3

Clean and Jerk 135/95

Over Under 24"

Cool Down: Recover as needed!

Stretch

Core work

Roll out

3.28.19

warm up: 4x 5 scap pull ups 10 pvc oh squats 

wod: 30 min emom 

7 t2b 

7 push ups h.r 

7 oh squats 95/65

cool down: 4x 45 on 15 off planks

3.27.19

Warm Up: 30 Goodmornings

SWOD: 7 min EMOM 4 Deadlift 70%

WOD: For Time

50-40-30-20-10 

Wall Ball 20/14

Burpee to 6" target

Cool Down: 50 Sit Ups

3.26.19

SWOD: EMOM 9 min 5 Back Squats 60%

WOD: 14 min AMRAP

10 DB Push Press 50/35 R

20 DB Step Ups 24"/20"

10 DB Push Press L

20/15 Cal Row

Cool Down: 20-30 Strict Toes to Bar

3.25.19

Warm Up: Shoulders

WOD: 23 min AMRAP:

1 Snatch 155/105

2 Ring Muscle Up

3 Box Jump 30/24

4 Power Cleans 155/105

Cool Down: 3 rounds

23 Sit Ups

23 Speed Skaters

3.25.19

Warm Up: Shoulders

WOD: 23 min AMRAP:

1 Snatch 155/105

2 Ring Muscle Up

3 Box Jump 30/24

4 Power Cleans 155/105

Cool Down: 3 rounds

23 Sit Ups

23 Speed Skaters

3.22.19

Warm Up: 5 Rounds

3 Pull Ups

5 Burpee

7 Goblet Squats

WOD:  19.5

For Time

33-27-21-15-9

Thruster 95/65

C2B Pull Up

Cool Down:

3-5 Rounds 

20 Hollow Flutter Kicks

20 Shoulder Taps

 

3.21.19

warm up: power snatch

wod:(20 total min) 5 min emom 

5 P.snatch (you choose weight)

5 min amrap

2,4,6,8,10…

kb swing 24/16

box jump 24/20

5 min emom

5 min amrap