6.28.19

WOD: 30 min AMRAP w/ Partner

Partner A: 10 T2B, 15 Russian KB Swings 32/24, 30 Double Unders

Partner B: Row (meters)

Cool Down: 50 Sit ups

 

6.27.19

warm up: 3x 10 yrd weighted bear crawl, 20 situp, 10 yrd besr crawl, 10 pull ups

wod: 3x 5min on/1min off

7 push jerks 115/75

7 burpee box jumps 24/20

14 ring push ups > h.r push ups 

7 bbjo

* score each round in total reps 

cool down: 30 v ups 

6.26.19

Warm Up: 4 x 20 yard Ladders

WOD:  4 Rounds For Time

20 Thruster 95/65

7 Bar Muscle Up

20 OH Squats

7 Ring Muscle Up

Run 400 m

Cool Down:

30 Turkish Sit Up

6.25.19

SWOD: 9 min EMOM – 30 Double Unders + 5 Deadlifts (60-70%)

WOD: 12 min AMRAP

3, 6, 9, 12, 15, 18,…

Power Clean 155/105

SHSPU

Cool Down: 5x 30 sec plank, 30 shoulder taps.

6.24.19

Warm Up: Shoulders

SWOD: 10 min EMOM 2 Squat Snatch

WOD: 3 Rounds For Time

100 Air Squats

50 SIt Ups

25 Power Snatch 75/55

Run 100 m

6.24.19

Warm Up: Shoulders

SWOD: 10 min EMOM 2 Squat Snatch

WOD: 3 Rounds For Time

100 Air Squats

50 SIt Ups

25 Power Snatch 75/55

Run 100 m

6.21.2019

Warm up: 3 Rounds

7 Burpee Pull ups

14 Goblet Squats 

WOD: "WOEHLKE"

3 Rounds

4 Jerks 185/135

5 Front Squats

6 Power Cleans

40 Pull ups

50 Push ups

60 Sit ups

Cool Down: 3x 30 Speed Skaters, 30 Flutter Kicks

 

6.20.19

warm up: ladders 4×20 

wod: 25 min total 

0-5 amrap: 8 t2b, 12 wall balls 20/16, 36 doubles 

5-10 emom: 7 deadlifts

10-15 amrap *pick up where left off 

15-20 deadlifts 

20-25 amrap *pick up where left off

 

6.19.19

Warm Up:  10 min EMOM

Odd- Row 45 sec.

Even- 5 Push Press

WOD: 20 min AMRAP

5 DB Man Makers

10 yrd DB Bear Crawl

10 HSPU

10 yrd DB Bear Crawl

Cool Down: 3 x

20 Shoulder Taps

20 V-Ups

6.18.19

SWOD: 100m Run, 5 Power Snatch, 100m Run, 4 Power Snatch, 100m Run, 3 Power Snatch, 100m Run, 2 Power Snatch, 100m Run, 1 Power Snatch

WOD: 50-40-30-20-10

DB Snatch 50/35

Box Jump 24/20

Cool Down: Calf strech & Roll out