3.7.19

warm up: 4x tabata oh squat w/ pvc 

wod: 90 on 30 off

3 burpee box jump over 24/20

7 c2b pull ups 

3 bbjo 

7 oh squats 95/65

100 burpees (finish when burpees are complete) 30 min cap 

cool down: 29 v-ups 29 sit ups

3.6.19

SWOD: 9 Min EMOM – 4 Back Squats (75%)

WOD: 7 Rounds for Time: 

7 Thrusters 115/75

14 Ring Push ups

50 Double Unders

Cool Down: Accumulate 60 sec L-Hang

3.5.19

Warm Up: 4 x 20 yard Ladders

WOD: Every 3 min for 30 min. w/ Partner:

Partner A: Row (meters)

Partner B: AMRAP

5 Squat Snatch 95/65

10 yard OH Lunge

15 Wall Balls 20/14

10 yard OH Lunge

Cool Down: 50 Sit Ups

3.4.19

SWOD: 9 min EMOM – 5 SDLHP

WOD: 

Nasty Girls

3 Rounds

50 Air Squats

7 Muscle ups

10 Hang Power Cleans 135/95

OR

Nasty Girls Version 2

3 Rounds

50 Pistols

7 Muscle ups

10 Hang Power Cleans 175/125

Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups

 

3.4.19

SWOD: 9 min EMOM – 5 SDLHP

WOD: 

Nasty Girls

3 Rounds

50 Air Squats

7 Muscle ups

10 Hang Power Cleans 135/95

OR

Nasty Girls Version 2

3 Rounds

50 Pistols

7 Muscle ups

10 Hang Power Cleans 175/125

Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups

 

3.1.19

Warm up: 8x 3 Front Squats

19.2

5 Rounds

25 T2B

50 Double Unders

15/13/11/9/7 Squat Cleans 

Cool Down: 30 Sec plank w/ plate, 30 Russian Twists

2.28.19

warm up: 4×20 yard ladders

 

wod: 5 rounds for time 

400m run 

10 t2b 

20 db snatches 

 

cool down: stretch

2.27.19

Warm Up: Jump Rope Skills

SWOD: EMOM 10 min

30 Double Under + 2 Deadlift AHAD

WOD: 12 min AMRAP

5 Power Clean 185/135

10 yard HS Walk or Bead Crawl

25 Sit Up

10 yard HSW or BC

Cool Down: 30 Cal AD

2.26.19

Warm up: 3 Rounds: 300/250 cal Row, 20 yd OH lunge w/ plate

On a 20 Min Clock

For time & Total OH Squats

50 Wall Balls

10 Power Snatch 135/95

40 Box Jumps 24/20

10 Power Snatch

30 Russian KB Swings 32/24

10 Power Snatch

20 Goblet Squats

10 Power Snatch

Max Overhead Squats in remaining time.

Cool down: 100 Sit ups

2.25.19

Warm Up: PVC C+J

SWOD: 9 min EMOM 

3,3,3,2,2,2,1,1,1 Squat Clean + Jerk

WOD: 12 min AMRAP:

3 Man Makers 50/35

6 Ring Muscle Ups

6 Man Makers

12 Bar Muscle Up

9 Man Makers

18 C2B Pull Ups