8.2.19

Warm up: Rowling

WOD: 

5 Rounds for time: 

3 Rope Climbs

15 Front Squats 115/75

60 Double Unders

Cool Down: 3x 10 Strict T2B, 10 sec L-hang

8.1.19

Warm up: 3x 10 good mornings, 10 yd death walk, 30 sec HS hold, 10 yd lunge

WOD: "AG Chipper"

30 deficit HSPU 4.5/3"

40 Deadlifts 225/155

50 Cal Airdyne

60 Bar Facing Burpees

Cool Down: 5x 20 Sit ups, 20 Flutter kicks (2 ct)

7.31.19

Warm Up: Snatch

SWOD: 15 min for total load

50 Double Under

5-4-3-2-1

Snatch

WOD: Bi-Couplet

For Times

21-15-19

Snatch 85/55

C2B Pull Up

Rest 1 min

12-9-6

Snatch 135/85

Bar Muscle Up

7.30.19

Warm Up: Ladders 4 x 20 yard

WOD: AMRAP 16 min with partner

A. Run 400 m

B. Row

WOD: Choose one of the following

1. CF Total-  4 min window for each lift Strict Press, Back Squat, Deadlift

2. 30 Muscle Ups For Time

 

7.29.19

SWOD: 8 min EMOM – 5 OH Squats

WOD: "Chaos"ish…

30 Cal Row

30 Burpees 6" target

40 Single Arm OH Squats 50/35

40 Pistols

30 Box Jump Overs 30/24

400ft Bear Crawl 50/35's

7.29.19

SWOD: 8 min EMOM – 5 OH Squats

WOD: "Chaos"ish…

30 Cal Row

30 Burpees 6" target

40 Single Arm OH Squats 50/35

40 Pistols

30 Box Jump Overs 30/24

400ft Bear Crawl 50/35's

7.26.19

Warm up: Rowling

WOD: 

5 min AMRAP

5 Hang Squat Cleans 135/95

10 Bar Facing Burpee

5 min EMOM – 5 Muscle ups

5 min AMRAP – 

5 Hang Squat Cleans 135/95

10 Bar Facing Burpee

5 min EMOM – 5 Muscle ups

5 min AMRAP – 

5 Hang Squat Cleans 135/95

10 Bar Facing Burpee

7.25.19

farewell lucy

warm up: 3 sets: A. bear crawl 20 yard B. wall sit 

 

wod: 4 rounds (6 min each)

24 min 

*switch every 2min*

0-2 400m run 

2-4 1 min HS hold (accumulative)

4-6 AMRAP: 

10 db around the world

7 box jump over

10 t2b 

7 box jump over

 

7.24.19

Warm Up:  Deadlift

SWOD: EMOM 10 min Deadlift 5,5,4,4,3,3,2,2,1,1

WOD:  5 Sets

90 sec On / 30 Sec Off

A. 15/12 Cal Row + Max Russian KB Swing

B. 50 Double Under + Max HSPU

Cool Down: 50 Sit Up

 

7.23.19

Warm up: 4x 20yd Ladders

WOD: On a 30 Minute Clock:

Part A – For Time:

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

Cluster 115/75

C2B Pullup

Part B- In remaining time…

Find a 1 rep max Clean & Jerk