2.14.20

Warm Up: 8 min Rowling

WOD: 4 Rounds For Time

30 Partner Wall Ball

15 Synchro Toes to Bar

30 Burpees over partner

Cool Down: 3 Sets

20 Partner Ball Pass Plank

20 Partner Ball Toss Sit Up

2.12.20

Warm Up:

WOD: 24 min EMOM

1. 3 Power Clean and Jerk AHAD

2. 1-10 SHSPU

3. 12-16 Reverse Lunge Step 115/75

4. 3-15 Ring Dips 

Warm Up: 3 Rounds

10 Strict Toes 2 Bar

10/10 Side Plank Reach Throughs

2.11.20

SWOD: 9 min EMOM -3 Power Snatches

WOD: For Time:

64 Sit ups

Run 200m

64 Sit ups

54 Air Squats

Run 200m

64 Sit ups

54 Air Squats

11 C2B Pull Ups

Run 200m

64 Sit ups

54 Air Squats

11 C2B Pull Ups

2 Snatches (3/4 Body Weight)

6.15.18

"Carse"

For Time: 

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

Squat Clean 95/65

Double Under

Deadlift 185/135

Box Jump 24/20

*Begin each round with a 50m Bear Crawl

30 min Cap

6.15.18

"Carse"

For Time: 

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

Squat Clean 95/65

Double Under

Deadlift 185/135

Box Jump 24/20

*Begin each round with a 50m Bear Crawl

30 min Cap

2.7.20

Warm Up: Rowling 8 min

WOD: "The Standard"

For Time

30 Clean and Jerks 135/95

30 Muscle Ups

30 Snatches 135/95

 

2.6.20

Warm up: 3 Rounds (250m Row, 200m Run)

WOD: 5 Rounds For Time:

8 Deadlifts 225/155

12 Toes 2 Bar

16 Wall Balls 20/14

20 Box Jumps 24/20

Cool Down: 10 min of Stretching

2.5.20

Warm Up: 4 x 20 yard Ladders

WOD: 20 min EMOM

ODD- 6 Bar Facing Burpee

2 Power Cleans AHAD

EVEN- 30 Double Unders

2 Squat Cleans

Cool Down: 4 Sets

30 Flutter Kicks

10 Slasher to Halo

2.4.20

SWOD: 9 min EMOM: Back Squats 

0,1,2: 5 reps @ 65%

3, 4, 5, 3 Reps @ 80%

6, 7, 8, 1 Rep @ 90-95%

WOD: 16 min AMRAP

2 Deficit HSPU 4"

4 Pistols

6 DB Clean & Jerks 50/35lbs

Cool Down: Accumulate 30-60 sec of L-hang

2.3.20

Warm Up: Shoulders

SWOD: EMOM 8 min- 5 Squat Snatch

WOD: For Time

29 Burpees 6"

29 American KB Swings

29 Box Jumps 30/24"

29 KB Swings

29 Burpees

Run 1,000 m

Cool Down: 3 Sets

10 V-Ups

20 Russian Twist