7.22.19

Warm Up: Snatch Technique

SWOD: 10 min EMOM 4 Squat Snatch

WOD: 14 min AMRAP

20 DB Snatch alt

10 yard OH Walking Lunge right

50 Sit Up

10 yard OH Walking Lunge left

Cool Down: Stretch Hips, Shoulder Focus

7.22.19

Warm Up: Snatch Technique

SWOD: 10 min EMOM 4 Squat Snatch

WOD: 14 min AMRAP

20 DB Snatch alt

10 yard OH Walking Lunge right

50 Sit Up

10 yard OH Walking Lunge left

Cool Down: Stretch Hips, Shoulder Focus

7.19.19

WOD: 30 min w/ partner

Partner A: Row

Partner B: AMRAP

6 Turkish Gettups 24/16kg

12 Ring Dips

18 KB Step ups 24/16

Switch every 3 minutes

Cool Down: 3-5 Round: 15 V-ups, 30 Speed Skaters

 

7.18.19

HBD Sam!

 

warm up: barbell movements 

 

wod: complex uinbroken: 1 pwr clean, 1 jerk, 1 hang squat clean, 1 jerk, 1 squat clean, 1 jerk

then…

7 bar muscle ups 

18 burpee box jumps 24/20

25 OH lunge steps 20/15kg

 

cool down: 3x 50 shoulder taps 50 sec plank 

7.17.19

Warm Up: Snatch

SWOD: 15 min to complete

Row 500,400,300,200,100m

Power Snatch 10,8,6,4,2

WOD:  5 Rounds

3 min ARMAP

5 Power Snatch 

10 OH Squats

15 Sit Ups

-Rest 1 min

7.16.19

Warm up: 3x 10yd death walk, 15 Russian KB Swings, 20 sec HS Hold

27 min AMRAP

50 Double Unders

15 Deadlifts 225/155

15 SHSPU

50 Double Unders

15 Deadlifts

30 C2B Pull ups

Run 400m

7.15.19

Warm Up: Hip Drills

SWOD:

EMOM 8 min- 4 Front Squats

WOD: 

14 min AMRAP

25 DB Squats 50/35

10 yard weighted Bear Crawl

25 DB Push Ups

10 yard Bear Crawl

Cool Down: Gymnastics work from board

7.15.19

Warm Up: Hip Drills

SWOD:

EMOM 8 min- 4 Front Squats

WOD: 

14 min AMRAP

25 DB Squats 50/35

10 yard weighted Bear Crawl

25 DB Push Ups

10 yard Bear Crawl

Cool Down: Gymnastics work from board

7.12.19

Warm up: Rowling

WOD: "Klepto"

4 Rounds for time:

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/100

Cool Down: 400m Run

7.11.19

warm up: 4×20 yd ladders 

wod: for time (DT 12 deadlifts, 9 hang pwr clean, 6 s2oh 155/105)

1 rnd DT 

50 t2b

1 rnd DT 

50 push up on db 

1 rnd DT 

50 sit ups w/dbs

1 rnd DT

50 air squarts 

 

cool down: 5x 15 v ups, 30 russian twists