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

6.29.18

Pat

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge 75/55
25 push-ups
50-ft. front-rack lunge 75/55

35 Min time cap

 

1.30.20

Warm up: Rowling

WOD: Every 3 min x 7 Rounds

Run 200m

10 T2B

3 Clean and Jerks 155/105

Cool Down: 10 min stretching

1.29.20

SWOD: 9 min EMOM 3 Hang Squat Snatch

WOD: 16 min AMRAP

100 Double Unders

24 DB Thruster 12/12 50/35

100 Double Unders

12 Ring Dips

100 Double Unders

24 DB Squat Snatch alt. 

100 Double Unders

12 Ring Muscle Ups

 

1.28.20

Warm up: 2 Rounds: 10yd inch worm, 2 Wall Climbs, 10yd death walk, 10 air squats

WOD: 24 min AMRAP

0-12 Odd: 5 Deadlifts (65-75%), Even: Max Cal Airdyne

12-24 Odd: HS Walk Work or Inverted Shoulder Taps, EVEN: Max Sit ups.

Cool Down: 10-30 Strict T2B

1.27.20

SWOD: Back Squat 10,8,6,4,2

WOD: Three Rounds For Time

Run 400m

10 Bar Muscle Ups

Bear Complex 

7 x 1 PC, 1 FS, 1 S2OH, 1 BS, 1 S2OH

 

 

1.27.20

SWOD: Back Squat 10,8,6,4,2

WOD: Three Rounds For Time

Run 400m

10 Bar Muscle Ups

Bear Complex 

7 x 1 PC, 1 FS, 1 S2OH, 1 BS, 1 S2OH

 

 

1.24.20

Warm Up: Rowling 8min

WOD: For Time

50 DB Step Up 24/20

3 Rounds

20 HSPU

20 SA DB Cluster 50/35

then…

50 DB Step Up

 

1.23.20

Warm up: Run 400m, Row 500m, Run 400m, Row 500m

WOD: "Cindy"

20 min AMRAP

5 Pull ups

10 Push ups

15 Air Squats

Cool Down: 10 min Stretching

1.22.20

Warm Up: Pass Through, OH Squat

SWOD: EMOM Power Snatch

2,4,6,8,10,8,6,4,2

WOD: 12 min AMRAP

12 Back Squats 135/95

12 Bar Facing Burpees

9 Front Squats

9 BF Burpee

6 OH Squats

6 BF Burpee