6.17.19

Warm Up:  Squat Clean

SWOD: 9 min EMOM- 2 Squat Cleans

WOD: For Time

100 Bar Facing Burpees

*Every minute complete 5 Thrusters

Cool Down: 75 Sit Ups

6.17.19

Warm Up:  Squat Clean

SWOD: 9 min EMOM- 2 Squat Cleans

WOD: For Time

100 Bar Facing Burpees

*Every minute complete 5 Thrusters

Cool Down: 75 Sit Ups

6.14.19

Warm up: Rowling

WOD: w/ Partner for time:

10 Rounds (5 Rounds each)

10yd DB Lunge 50's/35's

10 Box Jumps

Then… 8 Rounds (4 Rounds each)

7 DB Clean & Jerks

14 Pull ups

Then… 6 Rounds (3 Rounds each)

7 DB Thrusters

14 Plate Burpees

Cool down: 100 DB Sit ups

6.13.19

happy birthday trev

warm up: 5 min 100 singlese 50 doubles 25 triples 

wod: 20 min clock 

3 rounds for time 

6 ring muscle ups 

13 squat snatches 155/105 

20 cal row 

* in remaining time: max overhead squats*

 

cool down: 50 cal airdyne

6.12.19

Warm up: 3 Rounds: 10 good mornings, 10 yd death walk

SWOD: 10 min EMOM – Deadlifts 5, 5, 4, 4, 3, 3, 2, 2, 1, 1

WOD: 3 Rounds for Time:

50 Step ups 45/35, 20/15"

40 Sit ups 

30 KB Swings 24/16kg

Cool Down: 400m Run

6.10.19

Skill WOD: 15 min EMOM

1. Strict Pull up

2. HSPU

3. Pistols

WOD: 10 min Amrap

7 Front Squats 155/105

7 Box Jump Overs 24/20

7 Toes to Bar

7 Box Jump Overs

Cool Down: 45 sec on/ 15 sec Rest Plank 5 Rounds

6.10.19

Skill WOD: 15 min EMOM

1. Strict Pull up

2. HSPU

3. Pistols

WOD: 10 min Amrap

7 Front Squats 155/105

7 Box Jump Overs 24/20

7 Toes to Bar

7 Box Jump Overs

Cool Down: 45 sec on/ 15 sec Rest Plank 5 Rounds

6.7.19

Warm up: Rowling

WOD: 4 Rounds for TIme:

25 C2B Pull ups

25 Deadlifts 185/135

25 Bar Facing Burpees

Cool Down: 3x 30 Sit ups/30 Speed Skaters

6.5.19

SWOD: 3 Power/Squat Clean & Jerk

WOD: 20 min AMRAP w/ partner

Partner A – complete 1 Round

7 Power Cleans 155/105

14 Single Arm DB Push Press 50/35 – 7 each arm

49 Double Unders

Partner B – Row Max meters

*Switch everytime 1 Round is completed.  

Cool Down: 8 Rounds 15 sec Superman hold, 15 sec rest

6.4.19

warm up: 4×20 yrd ladders 

wod: 28 min emom

1. bar muscle up/ strict pull up 1-7

2. max sit ups to blue line 

3. 7 front squats ahadoff ground

4. max burpee box jumps

 

cool down: stretch