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

3.22.19

Warm Up: 5 Rounds

3 Pull Ups

5 Burpee

7 Goblet Squats

WOD:  19.5

For Time

33-27-21-15-9

Thruster 95/65

C2B Pull Up

Cool Down:

3-5 Rounds 

20 Hollow Flutter Kicks

20 Shoulder Taps

 

3.21.19

warm up: power snatch

wod:(20 total min) 5 min emom 

5 P.snatch (you choose weight)

5 min amrap

2,4,6,8,10…

kb swing 24/16

box jump 24/20

5 min emom

5 min amrap 

3.20.19

SWOD: 10 min EMOM 3 Clean and Jerk

WOD: 12 min ARMAP

5 Push Press 115/75

10 Bar Over Burpee

30 Double Unders

Cool Down:  4 x 45 sec Plank

3.19.19

warm up: ladders 

wod: 4 rounds every 5 min: 

row 500/400m

20 yard db lunge 50/35

then max reps in remaining time: 

round 1 pull up 

round 2 push up to db

round 3 sit up to db 

round 4 air squat

 

cool down: quad roll out 

3.18.19

Warm Up: Hips

SWOD: 8 min EMOM- 4 Front Squats @70%

WOD: For Time

10-9-8-7-6-5-4-3-2-1 

Thruster 95/65

Toes to Bar

*Run 100m between each set

Cool Down: 3 x 30 Russain Twist, 30 Flutter Kicks

3.18.19

Warm Up: Hips

SWOD: 8 min EMOM- 4 Front Squats @70%

WOD: For Time

10-9-8-7-6-5-4-3-2-1 

Thruster 95/65

Toes to Bar

*Run 100m between each set

Cool Down: 3 x 30 Russain Twist, 30 Flutter Kicks

3.15.19

Warm Up:

WOD: 19.4 For Time with 12 min Cap:

3 Rounds

10 Power Snatch 95/65

12 Bar Facing Burpee

3 min Rest

3 Rounds

10 Bar Muscle Up

12 Bar Facing Burpee

Cool Down: 

9 min AMRAP

30 Double Unders

15 Sit Ups

3.14.19

warm up: ladders 

wod: 27 min amrap 

3 squat clean 155/115

11 strict hspu

3 squat clean 

11 bar muscle ups 

*** 6,12,18,24 run 400m

3.13.19

Warm Up: 3 sets 10 Good Morning 10 Air Squats

SWOD: 8 min EMOM- 5 Deadlifts

WOD: For Time

100 Cal Row

Rest 2 min

50 Thruster 95/65

Rest 2 min

100 Burpees

Cool Down: 50 Sit Up