7.25.19

farewell lucy

warm up: 3 sets: A. bear crawl 20 yard B. wall sit 

 

wod: 4 rounds (6 min each)

24 min 

*switch every 2min*

0-2 400m run 

2-4 1 min HS hold (accumulative)

4-6 AMRAP: 

10 db around the world

7 box jump over

10 t2b 

7 box jump over

 

7.24.19

Warm Up:  Deadlift

SWOD: EMOM 10 min Deadlift 5,5,4,4,3,3,2,2,1,1

WOD:  5 Sets

90 sec On / 30 Sec Off

A. 15/12 Cal Row + Max Russian KB Swing

B. 50 Double Under + Max HSPU

Cool Down: 50 Sit Up

 

7.23.19

Warm up: 4x 20yd Ladders

WOD: On a 30 Minute Clock:

Part A – For Time:

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

Cluster 115/75

C2B Pullup

Part B- In remaining time…

Find a 1 rep max Clean & Jerk

7.22.19

Warm Up: Snatch Technique

SWOD: 10 min EMOM 4 Squat Snatch

WOD: 14 min AMRAP

20 DB Snatch alt

10 yard OH Walking Lunge right

50 Sit Up

10 yard OH Walking Lunge left

Cool Down: Stretch Hips, Shoulder Focus

7.22.19

Warm Up: Snatch Technique

SWOD: 10 min EMOM 4 Squat Snatch

WOD: 14 min AMRAP

20 DB Snatch alt

10 yard OH Walking Lunge right

50 Sit Up

10 yard OH Walking Lunge left

Cool Down: Stretch Hips, Shoulder Focus

7.19.19

WOD: 30 min w/ partner

Partner A: Row

Partner B: AMRAP

6 Turkish Gettups 24/16kg

12 Ring Dips

18 KB Step ups 24/16

Switch every 3 minutes

Cool Down: 3-5 Round: 15 V-ups, 30 Speed Skaters

 

7.18.19

HBD Sam!

 

warm up: barbell movements 

 

wod: complex uinbroken: 1 pwr clean, 1 jerk, 1 hang squat clean, 1 jerk, 1 squat clean, 1 jerk

then…

7 bar muscle ups 

18 burpee box jumps 24/20

25 OH lunge steps 20/15kg

 

cool down: 3x 50 shoulder taps 50 sec plank 

7.17.19

Warm Up: Snatch

SWOD: 15 min to complete

Row 500,400,300,200,100m

Power Snatch 10,8,6,4,2

WOD:  5 Rounds

3 min ARMAP

5 Power Snatch 

10 OH Squats

15 Sit Ups

-Rest 1 min

7.16.19

Warm up: 3x 10yd death walk, 15 Russian KB Swings, 20 sec HS Hold

27 min AMRAP

50 Double Unders

15 Deadlifts 225/155

15 SHSPU

50 Double Unders

15 Deadlifts

30 C2B Pull ups

Run 400m

7.15.19

Warm Up: Hip Drills

SWOD:

EMOM 8 min- 4 Front Squats

WOD: 

14 min AMRAP

25 DB Squats 50/35

10 yard weighted Bear Crawl

25 DB Push Ups

10 yard Bear Crawl

Cool Down: Gymnastics work from board