8.6.19

Warm Up: 12 min EMOM

1. Row 15/12 Cal

2. 12 Box Jumps

3. 15 Ball Sit Up

WOD: 5 Rounds For Time

7 Burpee Muscle Up

7 Power Snatch 135/95

50 Double Under

Cool Down: 2 Rounds

:30 sec L-Hang

30 V-Ups

8.5.19

SWOD: 8 Min EMOM – 2 reps – Hang Squat Clean + Jerk

WOD: 20 min AMRAP

2 Wall Climbs

4 T2B

8 Single Arm Push Press 50/35

8.5.19

SWOD: 8 Min EMOM – 2 reps – Hang Squat Clean + Jerk

WOD: 20 min AMRAP

2 Wall Climbs

4 T2B

8 Single Arm Push Press 50/35

8.2.19

Warm up: Rowling

WOD: 

5 Rounds for time: 

3 Rope Climbs

15 Front Squats 115/75

60 Double Unders

Cool Down: 3x 10 Strict T2B, 10 sec L-hang

8.1.19

Warm up: 3x 10 good mornings, 10 yd death walk, 30 sec HS hold, 10 yd lunge

WOD: "AG Chipper"

30 deficit HSPU 4.5/3"

40 Deadlifts 225/155

50 Cal Airdyne

60 Bar Facing Burpees

Cool Down: 5x 20 Sit ups, 20 Flutter kicks (2 ct)

7.31.19

Warm Up: Snatch

SWOD: 15 min for total load

50 Double Under

5-4-3-2-1

Snatch

WOD: Bi-Couplet

For Times

21-15-19

Snatch 85/55

C2B Pull Up

Rest 1 min

12-9-6

Snatch 135/85

Bar Muscle Up

7.30.19

Warm Up: Ladders 4 x 20 yard

WOD: AMRAP 16 min with partner

A. Run 400 m

B. Row

WOD: Choose one of the following

1. CF Total-  4 min window for each lift Strict Press, Back Squat, Deadlift

2. 30 Muscle Ups For Time

 

7.29.19

SWOD: 8 min EMOM – 5 OH Squats

WOD: "Chaos"ish…

30 Cal Row

30 Burpees 6" target

40 Single Arm OH Squats 50/35

40 Pistols

30 Box Jump Overs 30/24

400ft Bear Crawl 50/35's

7.29.19

SWOD: 8 min EMOM – 5 OH Squats

WOD: "Chaos"ish…

30 Cal Row

30 Burpees 6" target

40 Single Arm OH Squats 50/35

40 Pistols

30 Box Jump Overs 30/24

400ft Bear Crawl 50/35's

7.26.19

Warm up: Rowling

WOD: 

5 min AMRAP

5 Hang Squat Cleans 135/95

10 Bar Facing Burpee

5 min EMOM – 5 Muscle ups

5 min AMRAP – 

5 Hang Squat Cleans 135/95

10 Bar Facing Burpee

5 min EMOM – 5 Muscle ups

5 min AMRAP – 

5 Hang Squat Cleans 135/95

10 Bar Facing Burpee