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

7.12.19

Warm up: Rowling

WOD: "Klepto"

4 Rounds for time:

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/100

Cool Down: 400m Run

7.11.19

warm up: 4×20 yd ladders 

wod: for time (DT 12 deadlifts, 9 hang pwr clean, 6 s2oh 155/105)

1 rnd DT 

50 t2b

1 rnd DT 

50 push up on db 

1 rnd DT 

50 sit ups w/dbs

1 rnd DT

50 air squarts 

 

cool down: 5x 15 v ups, 30 russian twists 

7.10.19

Warm Up: Front Squat

SWOD: 16 min EMOM

Odd- Row 45 Sec

Even- 10 Front Squats

WOD: For Time

10,8,6,4,2 of each

Thruster 135/95

Muscle Up

*Run 200m Between Rounds

7.9.19

SWOD: 9 min EMOM – 3 Squat Snatches

WOD: 16 min AMRAP

21 C2B Pull ups

15 Over/Unders

9 Hang Squat Snatch 95/65

Cool Down: 5 Rounds: 30 sec plank, 30 shoulder taps

7.8.19

Warm Up: Power Cleans

WOD: 14 min EMOM

Odd- 5 Power Clean

Even- Max Cal AD

2 min Rest

14 min EMOM

Odd- HS Variation

Even- Max Step Ups 20/15"

 

7.8.19

Warm Up: Power Cleans

WOD: 14 min EMOM

Odd- 5 Power Clean

Even- Max Cal AD

2 min Rest

14 min EMOM

Odd- HS Variation

Even- Max Step Ups 20/15"

 

7.5.19

WOD: 

"Annie" 

50-40-30-20-10

Double Under

Sit up

@10 on clock

30-20-10

DB Snatch 50/35

Burpees to 6" target

@20 on clock

"Karen"

150 Wall Balls 20/14

 

7.5.19

WOD: 

"Annie" 

50-40-30-20-10

Double Under

Sit up

@10 on clock

30-20-10

DB Snatch 50/35

Burpees to 6" target

@20 on clock

"Karen"

150 Wall Balls 20/14

 

7.3.19

warm up: rowling 8 min 

 

wod: 20 min amrap 

200m run 

12 clean & jerks 135/95

9 box jumps 30/24

6 snatches 135/95

 

cool down: 3x 20 t2b, 30 russian twists