3.12.19

Warm up: 8x 15 sec on/15off pate feet switch

WOD: 24 min EMOM

0-8

Odd: 20 Wall Balls

Even: Max Box Jumps 24/20

8-16

Odd: 16 DB Snatch 50/35

Even: Max Muscle ups

16-24

Odd: Run 100m

Even:Max T2B

Cool Down: 3x 30 Speed Skaters/15 V-ups

3.12.19

Warm up: 8x 15 sec on/15off pate feet switch

WOD: 24 min EMOM

0-8

Odd: 20 Wall Balls

Even: Max Box Jumps 24/20

8-16

Odd: 16 DB Snatch 50/35

Even: Max Muscle ups

16-24

Odd: Run 100m

Even:Max T2B

Cool Down: 3x 30 Speed Skaters/15 V-ups

3.8.19

Warm up: Go through movements

WOD: 19.3

200ft OH Lunge (1 arm w/ DB) 50/35

50 Step ups w/ 1 DB 50/35

50 Strict HSPU

200ft HS Walk

 

Then…@12 on the clock start 15 min EMOM

1. 10 Deadlifts

2. 20-30 Box Jumps

3. 1 min Shoulder taps

 

3.7.19

warm up: 4x tabata oh squat w/ pvc 

wod: 90 on 30 off

3 burpee box jump over 24/20

7 c2b pull ups 

3 bbjo 

7 oh squats 95/65

100 burpees (finish when burpees are complete) 30 min cap 

cool down: 29 v-ups 29 sit ups

3.6.19

SWOD: 9 Min EMOM – 4 Back Squats (75%)

WOD: 7 Rounds for Time: 

7 Thrusters 115/75

14 Ring Push ups

50 Double Unders

Cool Down: Accumulate 60 sec L-Hang

3.5.19

Warm Up: 4 x 20 yard Ladders

WOD: Every 3 min for 30 min. w/ Partner:

Partner A: Row (meters)

Partner B: AMRAP

5 Squat Snatch 95/65

10 yard OH Lunge

15 Wall Balls 20/14

10 yard OH Lunge

Cool Down: 50 Sit Ups

3.4.19

SWOD: 9 min EMOM – 5 SDLHP

WOD: 

Nasty Girls

3 Rounds

50 Air Squats

7 Muscle ups

10 Hang Power Cleans 135/95

OR

Nasty Girls Version 2

3 Rounds

50 Pistols

7 Muscle ups

10 Hang Power Cleans 175/125

Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups

 

3.4.19

SWOD: 9 min EMOM – 5 SDLHP

WOD: 

Nasty Girls

3 Rounds

50 Air Squats

7 Muscle ups

10 Hang Power Cleans 135/95

OR

Nasty Girls Version 2

3 Rounds

50 Pistols

7 Muscle ups

10 Hang Power Cleans 175/125

Cool Down: 3 Rounds: 10 Strict T2B, 10 V-ups

 

3.1.19

Warm up: 8x 3 Front Squats

19.2

5 Rounds

25 T2B

50 Double Unders

15/13/11/9/7 Squat Cleans 

Cool Down: 30 Sec plank w/ plate, 30 Russian Twists

2.28.19

warm up: 4×20 yard ladders

 

wod: 5 rounds for time 

400m run 

10 t2b 

20 db snatches 

 

cool down: stretch