9.10.19

Warm Up: Tabata Row, AS

WOD: Happy Birthday Rafaela

5 Rounds 

90 sec ON 30 sec OFF

A. 20 yard OH Lunge Plate + Max Sit Up

B. 15 Push Up + Max Burpee Box Jumps 24"/20"

Cool Down: 50 Arm Haulers

9.9.19

Skills: 9 min emom

Pistol work, ring row, single arm OH Squat

WOD: 16 min EMOM

2 Rounds (10, 12, 14,16, 18, 20…)

C2B Pull ups

Overhead Squats

then… Run 200m

Cool Down: 3x 10 strict T2B, 15 sec L-hang

9.9.19

Skills: 9 min emom

Pistol work, ring row, single arm OH Squat

WOD: 16 min AMRAP

2 Rounds (10, 12, 14,16, 18, 20…)

C2B Pull ups

Overhead Squats

then… Run 200m

Cool Down: 3x 10 strict T2B, 15 sec L-hang

9.5.19

Warm up: Should Prep

WOD: 20 Min Amrap

3 Squat Snatch 155/105

12 Strict HSPU

3 Clusters 155/105

24 lateral Step overs 45/35

Cool Down: 3 Rounds: 20 Russian Twists, 10 V-ups

9.4.19

SWOD: 15 min to complete 5 Rounds.

Run 100m

10-8-6-4-2 Back Squat ***increase weight with sets as desired

 

WOD: 4 Rounds for Total Reps:

30 sec on/30 sec off

Row

Toes to Bar

Burpee Box Jump Over

Sit ups

Speed Skaters

Cool Down: 4×45 sec Plank, 15 sec rest

9.3.19

Warm Up: Clean and Jerk

WOD: Happy Birthday Kenny

33 min alt every 3 min

A. AD for Cals

B. AMRAP

9 Ring Push Up

3 Clean and Jerk 225/155

9 DB Thruster 50/35

3 Bar Muscle Up

9.3.19

Warm Up: Clean and Jerk

WOD: Happy Birthday Kenny

33 min alt every 3 min

A. AD for Cals

B. AMRAP

9 Ring Push Up

3 Clean and Jerk 225/155

9 DB Thruster 50/35

3 Bar Muscle Up

8.30.19

Warm up: Rowling

WOD: 

5 min AMRAP

9 Deadlift 275/185

18 Pistol (Alternating)

45 Double Under

1 min Rest

5 min AMRAP

6 Deadlift 275/185

12 Pistol (Alternating)

30 Double Under

1 min Rest

5 min AMRAP

3 Deadlift 275/185

6 Pistol (Alternating)

15 Double Under

Cool Down: 3x 10 strict toes to bar, 15 sec L-hang

8.29.19

Warm up: 4x 20yd ladders

WOD: 5 Rounds for Time:

100m Run

10-8-6-4-2

Manmaker 50/35

10yd lunge w/ db's 

50-40-30-20-10

Sit ups

10 yd lunge w/ db's 

Cool down: Stretching

8.28.19

Warm Up: Movement Prep

WOD:  Happy Birthday Shawn!

50 Reps of each For Time

Wall Ball 20/14

Power Snatch 75/55

Burpee Box Jump 24"/20"

HSPU

Double Under

Push Up

Thruster 75/55

Row Cal