10.29.18

Warm Up: Front Rack, Goblet Squat 30 rep

SWOD: EMOM 8 min- 3 Front Squats

WOD: 16 min AMRAP

100 Double Unders

20 Squat Cleans 135/95

Run 400m

15 Squat Cleans 185/125

Row 500m

10 Squat Cleans 225/155

Cool Down: 3 Rounds

20 Leg Lifts

20 Superman Flex

10.29.18

Warm Up: Front Rack, Goblet Squat 30 rep

SWOD: EMOM 8 min- 3 Front Squats

WOD: 16 min AMRAP

100 Double Unders

20 Squat Cleans 135/95

Run 400m

15 Squat Cleans 185/125

Row 500m

10 Squat Cleans 225/155

Cool Down: 3 Rounds

20 Leg Lifts

20 Superman Flex

10.26.18

Warm up: ladders 4x 20yds

WOD: Jag 28 (a bit modified)

Run 800m

28 KB Swings 32/24

28 Strict Pull ups

28 DB Clean & Jerks 50/35

28 Strict Pull ups

Run 800m

Cool Down: Burpees if needed!

10.25.18

swod: 9 min emom- 7 backsquats @55-65%

wod: 30on/30off

1. thrusters 75/55

2. double unders 

3. front rack lunge 75/55

4. burpee over bar

cool down: 4x 15on wall sit 15 rest 

10.24.18

Warm up: Push ups

WOD: 7 Rounds for Time:

Run 200m

14 Box Jumps 24/20

7 Deadlifts 255/185

Rest 1 min

Cool Down: 

30 Russian Twists

40 Sit ups

50 sec plank

40 sit ups

30 Russian Twists

10.25.18

swod: 5,5,4,4,3,3,2,2,1,1 squat snatch 10 min emom

wod: 16 min amrap 

12pull ups

6 OH squats R arm 50/35

12pull ups 

6 OH squats L arm

 

cool down: 3x 30 speed skaters, 30 flutter kicks 

10.22.18

Skill Work:  HS Walk Skill Drills

WOD: 30 Min EMOM

1.  HS Walk or Shoulder Tap

2. Row 45 Sec. Calories

3. 3 Power Clean AHAD

Cool Down:  50 Sit Ups

 

10.22.18

Skill Work:  HS Walk Skill Drills

WOD: 30 Min EMOM

1.  HS Walk or Shoulder Tap

2. Row 45 Sec. Calories

3. 3 Power Clean AHAD

Cool Down:  50 Sit Ups

 

10.19.18

Warm up: Rowling (8 min)

WOD: "Dork"

6 Rounds for Time:

60 Double Unders

30 KB Swings 24/26

15 Burpees (6" target)

Cool Down: 3x 25 Russian Twists, 50 Sec Plank

10.18.18

swod: 9 min emom- 3 front squats 

 

wod: 3 min on 1 min off 

row 500/400

max sit ups 

row500/400

max pull ups 

row500/400 

max ball cleans 20/14

row500/400

max t2b