12.26.18

swod: 8 min emom- 7 deadlifts @50%

wod: 50-40-30-20-10

doubles > singles 

push up on db 

kb swing 24/16

cool down: (4 rounds) 

15on/15off hollow body hold 

15on/15off superman hold (4 rounds) 

12.26.18

swod: 8 min emom- 7 deadlifts @50%

wod: 50-40-30-20-10

doubles > singles 

push up on db 

kb swing 24/16

cool down: (4 rounds) 

15on/15off hollow body hold 

15on/15off superman hold (4 rounds) 

12.24.2018

Warm Up: Rowling

20 min AMRAP: 

Row 250 m, 200 f

30 DB Snatches 50/35

30 Wall Balls 20/14

Cool Down: Tabata Sit Ups

12.24.2018

Warm Up: Rowling

20 min AMRAP: 

Row 250 m, 200 f

30 DB Snatches 50/35

30 Wall Balls 20/14

Cool Down: Tabata Sit Ups

12.21.18

Happy Birthday Tommy!

Warm up: Shoulder Prep

WOD: 8 Rounds for Time:

***After Rounds 2, 4, & 6 do 20yd HS Walk or Bear Crawl

12 Overhead Squats 115/75

22 Box Jumps 24/20

12 HSPU

Cool Down: Calf Stretching

12.20.18

Happy Birthday Jim!

Warm up:

WOD: In teams of 3 Complete

300 Cal Airdyne

300 Arm Haulers

200 Ball Cleans 20/16

100 Burpee Box Jump Overs

Cool Down:

12.23.16/ 12.18.17/12.19.18

12 Days of Christmas

1 Clean & Jerk 225/150

2 Muscle Ups

3 Box Jumps 30/24

4 Hang Squat Snatch 115/75

5 Bar Facing Burpees

6 Push Press 115/75

7 Pistols (alternating)

8 Toes to Bar

9 Wall Balls 20/14

10 C2B Pull ups

11 HSPU

12 Front Squats 225/150

35 Min Cap

12.18.18

Warm Up: Shoulder Prep

SWOD: 7 min EMOM 3 Power Snatch

WOD: 5 Rounds

3 min On 1 min Off

3 Bar Facing Burpee

6 Thruster 95/65

9 Sit Ups DB's

*Complete Rounds Only

Cool Down: Advent and/or 100 Flutter Kicks

 

12.17.18

warm up: ladders 

wod: 

"candy"

5 rounds 

20 pull ups

40 db push ups 

60 air squats 

or

"maggie" 

5 rounds 

20 hspu

40 pistols (alt)

60 pull ups 

 

cool down: stretch

12.17.18

warm up: ladders 

wod: 

"candy"

5 rounds 

20 pull ups

40 db push ups 

60 air squats 

or

"maggie" 

5 rounds 

20 hspu

40 pistols (alt)

60 pull ups 

 

cool down: stretch