10.5.18

Happy Birthday Maralee!

Warm up: Run 400m

WOD: 19 Rounds for Time: working 3 min on/1 min rest

6 Wall Balls 20/14 (12/10' targets)

4 H.R. Push ups 

6 Sit ups

4 Power Cleans 155/105

Cool Down: Run 400m

10.4.18

Warm Up: C & J

WOD: Sean B-Day Workout

For Time and Total Weight (30 min cap)

Row 250/200

1 Clean and Jerk

Row 500/400 

2 Clean and Jerks 

Row 750/600

3 Clean and Jerks 

Row 1000/800

4 Clean and Jerks 

Row 750/600 

3 Clean and Jerks 

Row 500/400

2 Clean and Jerks 

Row 250/200

1 Clean and Jerk 

* Every failed C & J = 30 Pull Up Buy-In 

AD= 20,40,60,80,60,40,20 M or 15,30,45,60,45,30,15 W 

10.3.18

Warm up – 3x 15 KB Swings, double unders

WOD: For Time (12 days of Christmas style)

50 Double Unders

40yd Lunge w/ DB's 50/35

30 T2B

20 Front Squats w/ DB's 50/35

10 Shoulder to Overhead w/ DB's 50/35

Cool Down: 3 Rounds

40 Russian Twists

50 Flutter Kicks

60 Sec Plank

10.2.18

swod: 10 min emom: 1 pwr snatch, 1 sq snatch, 2 oh squats (can drop) 

wod: 15 min amrap 

20 yard h.s walk > shoulder taps 

20 deadlifts 225/155

20 box jumps 24/20

 

cool down: 50 sit ups w/ball 14/10

10.2.18

swod: 10 min emom: 1 pwr snatch, 1 sq snatch, 2 oh squats (can drop) 

wod: 15 min amrap 

20 yard h.s walk > shoulder taps 

20 deadlifts 225/155

20 box jumps 24/20

 

cool down: 50 sit ups w/ball 14/10

9.28.18

Warm up: Rowling

WOD: 21-18-15-12-9-6-3

Clean & Jerk 135/95

T2B

Bar Facing Burpees

Cool Down: Stretch

9.27.18

swod: 8 min emom, 5 front squats 

 

wod: 16 min amrap @4,8,12 run 200m 

4 strict hspu

8 thrusters 50/35

12 c2b pull ups 

16 pistols(alt)

 

cool down: 5x 30 speed skaters, 30 sec plank 

 

9.26.18

Warm up: 3x for Quality

10 yd Inch worm

20 goblet squats

10yd duck walk 

5-10 Strict Pull ups

WOD: 17.1

10 DB Snatches 50/35

15 Burpee Box Jump Overs 24/20

20 DB Snatches 50/35

15 Burpee Box Jump Overs 24/20

30 DB Snatches 50/35

15 Burpee Box Jump Overs 24/20

40 DB Snatches 50/35

15 Burpee Box Jump Overs 24/20

50 DB Snatches 50/35

15 Burpee Box Jump Overs 24/20

20 Min CAP

9.25.18

warm up: 7 min: partner A row 12/10 cal partner B max ball cleans (switch every 12/10 cal)

wod: 16 min EMOM

odd: 3 squat snatches then max doubles 

even: rest 

cool down: tabata sit ups x4

9.24.18

Warm Up: Ladders4 x 20 yards, KB Warm Up

SWOD: 10 min EMOM- 3 Deadlifts

WOD: For Time

10,9,8,7,6,5,4,3,2,1

Cluster 155/105

1,2,3,4,5,6,7,8,9,10

Muscle Up