1.31.19

warm up: 12 min emom 

odd: 15/12 cal row 

even: 30 sec hs hold, 5-10 kipping hspu, 3-10 strict hspu

 

wod: 14 min amrap

3 wall climbs

10 yard 1 arm oh lunge 50/35

20 db snatches 

10 yard oh lunge

 

cool down: tabata egg hold 

1.30.19

Warm Up: Hips

SWOD: EMOM 10 min

1 Squat Clean + 2 Jerks

WOD: 3 Rounds For Time

15 Squat Cleans 135/95

15 Ring Dips

50 Double Unders

1.29.19

3x400m Run w/ 1 min rest between

WOD: 5 Rounds for time:

8 Deadlifts 275/185

16 Wall Balls

8 T2B

16 Wall Balls

Cool Down: 50 Deadlifts

1.28.19

Warm Up: Shoulders

WOD: 30 min EMOM

1. 5 Squats Snatch AHAD

2. 5-10 Ring Push Up

3. Max Burpee Box Jump 24"/20"

Cool Down:  4 x 30 Sec Plank Hold

 

1.28.19

Warm Up: Shoulders

WOD: 30 min EMOM

1. 5 Squats Snatch AHAD

2. 5-10 Ring Push Up

3. Max Burpee Box Jump 24"/20"

Cool Down:  4 x 30 Sec Plank Hold

 

1.25.19

Warm up: Rowling (8 min)

WOD: "Thrusters"

11.6/12.5/18.5

7 Min Amrap

3. 6. 9. 12..

Thruster 100/65, c2B pull up

14.5/16.5

21-18-15-12-9-6-3 For Time:

Thruster 95/65, Bar Facing Burpee

15.5

27-21-15-9 For Time:

Row (Cal), Thruster 95/65

17.5

10 Rounds for Time:

9 Thrusters 95/65, 35 Double Unders

1.24.19

SWOD: 9 min EMOM Power Snatch 2-4-6-8-10-8-6-4-2

WOD: Tabata This

8 Rounds at each for lowest number of reps

Pull up

Push up (Hand Release)

Sit up (DB's)

Air Squat

Cool Down: Stretching

1.23.19

Warm Up: 800m Run, Build to heavy 3 Rep Deadlift

WOD: Every 3 min x 5 Rounds

50 Double Unders

7 Deadlifts 225/155

-Max Burpee Muscle Up or Burpee Pull Up in remaining time

Cool Down: 50-75 Sit Ups

 

1.22.19

Warm up: 12 min EMOM

Odd: Row 15/12 Cal

Even: 16 Reverse Lunge Steps 115/75

WOD: 5 Rounds For Time:

5 Power Cleans 155/105

10 T2B

15 Box Jump Overs 24/20

Cool Down: 15-30 Strict Pull ups

1.21.19

Warm Up: Shoulders/Hips Stretch

SWOD: EMOM 10 min- 5 OH Squats

WOD: 12 min AMRAP

21 Deadlift 135/95

15 Front Squat

9 Push Jerk

*20 yard HS Walk or Bear Crawl

Cool Down: 6 x 20/10 sec Hollow Body Plate Hold