11.9.18

Warm Up: Rowling 

WOD: 100 Clean and Jerks for time. 135/95

*Every min 5 burpees starting at 1:00 on the clock

Cool Down: 100 Sit ups

11.9.18

Warm Up: Rowling 

WOD: 100 Clean and Jerks for time. 135/95

*Every min 5 burpees starting at 1:00 on the clock

Cool Down: 100 Sit ups

11.7.18

Warm up: Tabata warm up

hang, air squat, kb swing, box jump

WOD: For Time: 

30-20-10

Toes 2 Bar

Power Snatch 95/65

Over Under

Cool Down: 7 Turkish Gettups (each arm)

11.6.18

swod: 8 min emom- 2 front squats @85%

wod: for time (20min) 

run 400m 

40 thrusters 95/65

5 muscle ups > burpee pull ups

run 400m

30 thrusters

10 MU

run 400m

20 thrusters 

15 MU

run 400m 

10 thrusters

20 MU

 

11.5.18

Warm Up: HSPU Work

WOD:  

0-5 min AMRAP 3,6,9,12,15…

Hang Power Clean 135/95

HSPU

5-10 min Row Max Calories

10-15 min ARMAP

15-20 min Airdyne Max Calories

20-25 min AMRAP

Cool Down:  50 Sit Ups

11.5.18

Warm Up: HSPU Work

WOD:  

0-5 min AMRAP 3,6,9,12,15…

Hang Power Clean 135/95

HSPU

5-10 min Row Max Calories

10-15 min ARMAP

15-20 min Airdyne Max Calories

20-25 min AMRAP

Cool Down:  50 Sit Ups

11.2.18

Warm-up: 8 min Rowling

WOD: 20 min Amrap

20 Squat Snatch 135/95

20 Burpees over Bar

20 Overhead Squats 135/95

20 Burpees Over Bar

20 Power Snatch 135/95

20 Burpees Over Bar

Cool Down: Stretch

11/1/18

swod: 9 min emom- 5 deadlifts 

 

wod: 5 min amrap 

6 t2b

9 s2oh 115/75

12 box jumps

1 min rest 

5 min amrap

6 box jumps

9 t2b

12s2oh 115/75

1 min rest

5 min amrap 

6 s2oh 

9 box jumps 

12 t2b 

 

cool down: 100 sit ups 

10.31.18

Warm up: 50 Pumpkin Toss Sit ups w/ partner

WOD: 31 Min Amrap

10 Wall Climbs

10yd Bear Crawl

20 DB Snatches 50/35

10 yd Bear Crawl

30/20 Cal Airdyne

40 Hammer Strikes

100m Pumpkin Carry

40 Hammer Strikes

30/20 Cal Airdyne

10 yd Bear Crawl

20 DB Snatch

10 yd Bear Crawl

10 Wall Climbs

Cool Down: 3 Rounds 1 min Plank, 30 Speed Skaters

10.30.18

warm up: w/partner 3x 10 ringrow, partner plank 

wod: "chelsea" (for total reps)

30 min emom 

5 pull ups 

10 push ups 

15 air squats 

 

cool down: stretch