4.16.19

Warm up: 100-90-80-70-60-50-40-30-20-10 Double Under

10-9-8-7-6-5-4-3-2-1 Deadlifts AHAD

WOD: 14 Min AMRAP

20 Ring Push Up

10 Deadlift 225/155

20 Box Jump Overs 24/20

10 Deadlifts

Cool Down: 4x 25 Sit ups/25 2ct Flutter Kicks

4.15.19

Happy Birthday Neil!

WOD: 4 Rounds For Total Burpees

3 min ON 1 min OFF

A. Row 40/30 cal 

-Max Burpee over rower

B. 4 Strict Pull Up 

14 Squat Clean 135/95

-Max Burpee over bar

4.15.19

Happy Birthday Neil!

WOD: 4 Rounds For Total Burpees

3 min ON 1 min OFF

A. Row 40/30 cal 

-Max Burpee over rower

B. 4 Strict Pull Up 

14 Squat Clean 135/95

-Max Burpee over bar

4.12.19

Warm up: Rowling

WOD: 3 Rounds for Time:

15 Power Snatch 135/95

15 Bar Facing Burpees

50m Walking lunge

50m Run

Cool Down: 5x 45 sec Plank, 15 sec rest

 

4.11.19

warm up: 4×20 yard ladders 

 

wod: 32 min emom 

1. 10 deadlifts + max c2b pull ups 225/155

2. rest 

3. 3 man makers 50/35 + max db sit ups 

4. rest 

score: total c2b & total sit ups 

cool down: 50 push ups 

 

4.10.19

Warm Up: Running Drills

WOD: 4 Rounds, Every 5 Minutes

Run 400m

15 Burpee Box Jumps 24"/20"

3 Squat Cleans 

Cool Down:  3 x 20 Sit Ups 20 Shoulder Taps

4.9.19

Warm up: For Quality

4 Rounds

500m Row

10 HSPU

WOD: 9 min AMRAP

9 Front Squats 135/95

7 Bar Facing Burpees

5 Shoulder to Overhead

Cool Down: 3x 15 v ups, 30 speed Skaters

4.8.19

Warm Up: OH Squat

SWOD: 8 min EMOM- 5 OH Squat

WOD: 7 Rounds For Time

3 Ring Muscle Up

6 Squat Snatch 135

50 Double Under

Cool Down: 30 Strict Toes to Bar

4.8.19

Warm Up: OH Squat

SWOD: 8 min EMOM- 5 OH Squat

WOD: 7 Rounds For Time

3 Ring Muscle Up

6 Squat Snatch 135

50 Double Under

Cool Down: 30 Strict Toes to Bar

4.5.19

WOD: 30 min w/ partner

Partner A – Row for Meters

Partner B – AMRAP

3 Strict HSPU

6 Deadlifts 315/205

9 Box Jump Overs 24/20

*Switch every 3 minutes 

Cool Down: 5x 45 sec plank hold, 15 sec rest