8.19.19

Hell Week 2019

"BULL"

200 Double Unders

50 OH Squats 135/95

50 Pull ups

1 mile Run (tree + 200m)

32 MIN CAP

Scaling:

Singles +10

OHSquats 115/75 +4

OH Squats 95/65 +6

OH Squats <95/65 +10

Box Pull ups +10

 

8.16.19

Warm up: Rowling

WOD: OPTION #1

In teams of 2 or 3

100 Wall Balls

80 T2B

60 Snatch

40 Muscle ups

Option #2

50 Wall Balls

40 T2B

30 Snatch

20 Muscle ups

Cool Down: 100 Wall Ball Sit ups

8.15.19

warm up: 100 singles 50 doubles 25 triples 

wod: 10 min amrap:

500m/400m row

25 burpees over rower 

*3 min rest*

10 min amrap: 

airdyne 50/35

7 clean and jerks 155/105

 

cool down: 45 sec plank 15 sec rest  

8.14.19

Warm up: 2x 10 Ring Rows, 10 yd Death walk, 10 good mornings

WOD: 24 min EMOM

1. 1-10 Strict Pull ups

2. 45 sec Lateral Step up

3. 7 Deadlifts

4. 45 sec Sled Push

Cool Down: 4x 25 Sit ups, 25 Speed Skaters

8.13.19

Warm Up: HS Skill

SWOD: 8 min EMOM 4 Back Squats

WOD: 16 min ARMAP

10 Single Arm Cluster 50/35

10 yard HS Walk

20/15 Cal Row

10 yard HS Walk

Cool Down: 3 Sets

:30 sec Weighted Plank

:30 Flutter Kick

8.12.19

SWOD: 9 min EMOM – 2, 4, 6, 8, 10, 8, 6, 4, 2 Power Snatch

WOD: 5 Rounds 

2:30 min on, 30 sec Rest

15 T2B

30 Box Jumps

Max Overhead Squats 95/65 in remaining time 

8.12.19

SWOD: 9 min EMOM – 2, 4, 6, 8, 10, 8, 6, 4, 2 Power Snatch

WOD: 5 Rounds 

2:30 min on, 30 sec Rest

15 T2B

30 Box Jumps

Max Overhead Squats 95/65 in remaining time 

8.9.19

Warm up: Rowling 

WOD: "Bulger"

10 Rounds for Time:

Run 150m

7 C2B Pull up

7 Front Squats 135/95

7 HSPU

Cool Down: Stretch

8.8.19

warm up: 7 min emom: 7 deadlifts 

wod: 30-25-20-15-10-5

wall balls 20/16

kb swing 24/16

push up on db

*** lunge 20 yards with dbs in between sets- after push ups 

cool down: 100 sit ups 

8.7.19

Warm up: Ladders 4x20yds

WOD: 25 min

0-5 Min: Amrap 5 Turkish Gettup 50/35, 20 DB Step ups 20/15"

5-10 Min: EMOM – 5 Back Squats

10-15 Min: Cal Airdyne

15-20 Min: EMOM – 5 Back Squats

20-25 Min: Amrap 5 Turkish Gettup 50/35, 20 DB Step ups 20/15"

Cool Down: 400m Run