4.4.19

warm up: 4×20 ladders 

 

wod: 50-40-30-20-10

DB squats 50/35

push ups on DB 

 

cool down: 10-30 strict pull ups 

4.3.19

Warm Up: Shoulders

SWOD: 10 min EMOM

3 Push Press

WOD: For Time

75 Sit Ups

50 Barbell Step Up 20/16"

25 Deadlift 275/185

50 Barbell Step Up

25 Sit Up

Cool Down: Low Back and Hamstring stretch

4.2.19

Warm up: 

Handstand work/double under work

WOD: For total front Squats in 20 min window

10 Power Cleans 155/105

40 Wall Balls

10 Power Cleans

40 Toes to Bar

10 Power Cleans

40 Burpee Box Jumps 24/20

10 Power Cleans

Max Front Squats in remaining time

Cool Down: 4 min 15 sec hollow body hold/15 sec rest

4.1.19

Warm Up: PVC Snatch

SWOD: 9 min EMOM 3 Power Snatch

WOD: 4 Rounds for Reps

90 seconds ON 30 seconds OFF

Run 100m

Max DB Snatch 50/35

90 seconds ON 30 seconds OFF

Row 15/12 Cal

Max Burpee Over Rower

4.1.19

Warm Up: PVC Snatch

SWOD: 9 min EMOM 3 Power Snatch

WOD: 4 Rounds for Reps

90 seconds ON 30 seconds OFF

Run 100m

Max DB Snatch 50/35

90 seconds ON 30 seconds OFF

Row 15/12 Cal

Max Burpee Over Rower

3.29.19

Warm Up: Rowling 8 min

WOD: For Time

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

Clean and Jerk 135/95

Over Under 24"

Cool Down: Recover as needed!

Stretch

Core work

Roll out

3.28.19

warm up: 4x 5 scap pull ups 10 pvc oh squats 

wod: 30 min emom 

7 t2b 

7 push ups h.r 

7 oh squats 95/65

cool down: 4x 45 on 15 off planks

3.27.19

Warm Up: 30 Goodmornings

SWOD: 7 min EMOM 4 Deadlift 70%

WOD: For Time

50-40-30-20-10 

Wall Ball 20/14

Burpee to 6" target

Cool Down: 50 Sit Ups

3.26.19

SWOD: EMOM 9 min 5 Back Squats 60%

WOD: 14 min AMRAP

10 DB Push Press 50/35 R

20 DB Step Ups 24"/20"

10 DB Push Press L

20/15 Cal Row

Cool Down: 20-30 Strict Toes to Bar

3.25.19

Warm Up: Shoulders

WOD: 23 min AMRAP:

1 Snatch 155/105

2 Ring Muscle Up

3 Box Jump 30/24

4 Power Cleans 155/105

Cool Down: 3 rounds

23 Sit Ups

23 Speed Skaters