Archive for the ‘WOD’ Category

11.14.19

warm up: ladders  wod: 5 rounds for time  50-40-30-20-10 sit ups w/ db's 50/35 10 yard fr lunge  50-40-30-20-10 10 yard fr lunge    cool down: 5x 30 speed skaters 

11.13.19

SWOD: 3 x Each 7 Strict Press  5 Push Press 3 Push Jerk 1 Split Jerk WOD: 14 min AMRAP 20 Deadlifts 225/155 10 SHSPU 20 Pistols 10 SHPSU Cool Down: 50 Sit Up

11.12.19

Warm up: 3 Rounds w/ partner: Plank/10 goblet squats + 10 box jumps WOD: 20 min EMOM Odd: 5 Burpee Box jumps + 3 Power Cleans Even: 30 Double Unders + 2 Squat Cleans @20 min – Run 1 mile for time Cool Down: 3x 20 flutterkicks + 20 Russian Twists

11.11.16

Veterans Day Three Wise Men Jeremy 4 min AMRAP 5 Hang Squat Snatch 135/95 10 Burpees Over Bar Ben 4 Min AMRAP 10 Power Clean 135/95 20 Pull Ups Beau 4 min AMRAP 15 Box Jump Overs 24/20 30 Wall Balls 20/14  

11.11.16

Veterans Day Three Wise Men Jeremy 4 min AMRAP 5 Hang Squat Snatch 135/95 10 Burpees Over Bar Ben 4 Min AMRAP 10 Power Clean 135/95 20 Pull Ups Beau 4 min AMRAP 15 Box Jump Overs 24/20 30 Wall Balls 20/14  

11.7.19

warm up: ladders 4×20 yards    wod: every 3 min for 7 rounds (21 min)  run 200m  7 power clean 135/95 10 burpees over bar    cool down: stretch

11.6.19

warm up: 2×10 yard death walk, 10 ring rows   wod: 28 min emom 15/12 cal row 5 deadlifts ahad  50 doubles  1-5 ring muscle ups (bar muscle ups, dips)   cool down: 50 sit ups 

11.5.19

swod: 7 min emom: 3 snatches @70-80%   wod: For Time: 50-40-30-20-10 wall balls 20/14 db snatches 50/35   cool down: 6x 15 sec superman 15 sec rest 

11.5.19

swod: 7 min emom: 3 snatches @70-80%   wod: For Time: 50-40-30-20-10 wall balls 20/14 db snatches 50/35   cool down: 6x 15 sec superman 15 sec rest 

10.31.19

Warm up: Rowling (8 min) WOD: Every 2 min x 5 Rounds 2min  Run 100m 20 DB Step ups 20/15", 50/35lbs 2 min Row 15/12 Cal 10 Burpees Over Rower Cool Down: 5 x 45 sec plank, 15 sec rest