1.21.20

SWOD: 7 min EMOM – 7 Deadlifts (build up)

WOD: 20 Min *Switch between row and AMRAP every 2 minutes

A: Row

B: AMRAP 3 Burpee Muscle Ups, 6 Deadlifts 315/205, 9 Box Jumps 30/24

Cool Down: 100 Sit ups

1.20.20

Warm Up:  Movement Prep

WOD: 24 min AMRAP

4 Power Cleans 185/125

16 Wall Balls

64 Double Unders

Cool Down: 3 Sets

5-10 Strict Toes to Bar

30 Russian Twist

1.20.20

Warm Up:  Movement Prep

WOD: 24 min AMRAP

4 Power Cleans 185/125

16 Wall Balls

64 Double Unders

Cool Down: 3 Sets

5-10 Strict Toes to Bar

30 Russian Twist

1.17.20

Warm Up: Rowling 8 min

WOD: 21 min EMOM

7 Pull Ups

7 DB Clean and Jerk 50/35

7 Burpee

 

1.16.20

Warm Up: Death by Push Up

WOD: 5 Rounds Every 4 min

20/15 Cal Row

10 yard Lunge w/KB

20 KB Swings 24/16 kg

10 yard Lunge

 

1.15.20

WOD: 25 minutes total

0-5 min: AMRAP 3 Manmakers 50/35, 6 SHSPU, 9 T2B

5-10min: EMOM – 3 Clean & Jerks

10-15min: AMRAP 3 Manmakers 50/35, 6 SHSPU, 9 T2B

15-20 min: EMOM – 3 Clean & Jerks

20-25 min: AMRAP 3 Manmakers 50/35, 6 SHSPU, 9 T2B

Cool Down: 5x 45sec plank, 15 sec rest

1.14.20

SWOD: 8 min EMOM – 5 Overhead Squats

WOD: 16 min AMRAP

3 Squat Snatches 135/95

15 Box Jump Overs 24/20

3 Bar Muscle Ups

15 Box Jump Overs 24/20

Cool Down: Accumulate 30-60 sec of L Hang

1.13.20

Warm Up: Movements and Set Up

WOD: For Time

21-15-9

Thruster 75/55

Ball Clean 20/14

SDLHP

Wall Ball

Burpee

SWOD: 2 min after WOD

10 min EMOM- 3 Deadlifts

Cool Down: 3 sets

30 Russian Twist

15 V-Ups

1.13.20

Warm Up: Movements and Set Up

WOD: For Time

21-15-9

Thruster 75/55

Ball Clean 20/14

SDLHP

Wall Ball

Burpee

SWOD: 2 min after WOD

10 min EMOM- 3 Deadlifts

Cool Down: 3 sets

30 Russian Twist

15 V-Ups

1.10.19

Warm Up: Rowling 8 min

WOD: 7 Rounds For Time

1 Rope Climb

10 OH Squats 115/75

10 Burpee Box Jumps

Cool Down: 100 Sit Ups