Archive for the ‘Board’ Category

8.1.17

10 Min Emom 2 Clean and Jerks @70-80%   WOD: 3x For Time  100 Doubles 7 Hang Clean and Jerks 185/115   Cool Down: 3×30 sec Plank

7.31.17

Warm Up: Shoulder prep    WOD: Naughty Nancy 4 Rnds for Time 600M Run 25 OH Squats    Cool Down: Accumulate 30 sec to 1 Min L-hang

7.31.17

Warm Up: Shoulder prep    WOD: Naughty Nancy 4 Rnds for Time 600M Run 25 OH Squats    Cool Down: Accumulate 30 sec to 1 Min L-hang

7.28.17

Warm-up: Ladders 4 x 20 yards WOD: For Time: 50 Thrusters 95/65 25 Ring Muscle ups 100 Burpees 25 Bar Muscle ups 50 Thrusters 35 Min Cap Cool Down: Stretch

7.27.17

Warm up: 8 Min Rowling    WOD: 10 Min AMRAP    5 Curtis P's 115/75 15 Toes to Bar  30 Double Unders    Cool Down: 25 Sit ups vs. Plank 

7.26.17

Warm Up: Deadlift Wall Climb Rope Climb SWOD:  5 x 5 Deadlift build to heavy weight WOD:  3 Rounds 2 min- 2-4 Rope Climbs 1 min- Max Wall Climbs 2 min- Row 500/400m 1 min- Deadlift 15 185/105 Cool Down:  30-50 Sit Ups  

7.25.17

WARM UP  5×5 OH squat tempo (32:1)   WOD "Rich" 13 squat snatches 155/105   10 Rounds 10 pull ups  100m Sprint   13 squat cleans 155/105 

7.24.17

SWOD: 8 Min EMOM 4 Front Squats (70-80%) WOD: 14 min Amrap 7 Dumbell Clean and Jerks 50/35 14 Burpee Box Jumps 24/20 28 Push ups (on Dumbells) 7 Dumbell Clean and Jerks 50/35 14 Burpee Box Jumps 24/20 56 Double Unders 7 Dumbell Clean and Jerks 50/35 14 Burpee Box Jumps 24/20 28 Sit […]

7.22.17

Warm up: Tic-tac-toe WOD: 4 Rounds For Time: 200m Run w/ Sandbag 20 SDLHP 32/20kg 20 Pull ups 20 Box Jumps Cool Down: 50 Ball Sit ups

7.22.17

Warm up: Tic-tac-toe WOD: 4 Rounds For Time: 200m Run w/ Sandbag 20 SDLHP 32/20kg 20 Pull ups 20 Box Jumps Cool Down: 50 Ball Sit ups