Archive for the ‘WOD’ Category

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

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