Archive for the ‘WOD’ Category

1.16.19

Warm Up: Movement Prep WOD:  0-5 AMRAP 15 Wall Balls 20/14 15 Russian KB Swing 2/1.5 5-10 EMOM 5 Power Snatch 10-15 AMRAP 15-20 EMOM 20-25 AMRAP Cool Down: 3 Sets 45 Sec Plank 45 Sec Plate Hollow Body

1.15.19

Warm up: 14 min EMOM Odd: Row 250/200m Even: 2-12 Strict Pull ups WOD: 7 Min Amrap 2 Bar Muscle Ups 4 Deadlifts 315/205 6 Weighted Pistols (ALT.) 16/12 Cool Down: 30 Strict Toes 2 Bar

1.14.19

Warm Up: Front Rack Work SWOD: 9 min EMOM 3 Thrusters WOD: 19 min ARMAP w/partner Partner A: 1 Man Maker 11 Pull Up 19 Double Unders Partner B:  Max HSPU Cool Down: 3 Sets 30 Russian Twist 30 Sit Up    

1.14.19

Warm Up: Front Rack Work SWOD: 9 min EMOM 3 Thrusters WOD: 19 min ARMAP w/partner Partner A: 1 Man Maker 11 Pull Up 19 Double Unders Partner B:  Max HSPU Cool Down: 3 Sets 30 Russian Twist 30 Sit Up    

1.11.19

Warm up: Rowling 8 min WOD: Open Prep "DISTANCE" 16.1, 17.2 or 18.4 Cool Down: 3-5 Rounds 15 V ups 30 Sit ups 45 Flutter kicks (2 Count)

1.10.19

Warm Up: Shoulders Prep SWOD: 16 min EMOM Odd- 2 Squat Snatches Even- Run (End of Building) WOD: 7 min AMRAP 3,6,9,12,15… Thruster 95/65 Toes to Bar Cool Down: Wall Stretch x 1 min Each  

1.9.19

Warm Up:  HS Hold and Skill Work WOD: EMOM 24 min 1. 10 S2OH 2. Max Over Under 45 Sec 3. 5-10 HSPU 4. Max Burpee 6" Cool Down:  3 Sets 30 Speed Skaters 10 Good Mornings  

1.8.19

Happy Birthday Maddie & Damian! Warm up: Ladders WOD: For Time: 23 Cal Airdyne then 5 Rounds @ 135/95 4 Rounds @ 155/105 3 Rounds @ 185/135 2 Rounds @ 225/155 1 Rounds @ 245/165 1 Squat Clean  6 Pull ups Then 23 Cal Airdyne Cool Down: 30 Strict Toes 2 Bar

1.7.18

Warm Up: EMOM 12 min Odd- 15/12 Cal Row Even- 12 Burpee WOD: 14 min ARAMP 10 DB Clean & Jerk 50/35 Right 20 DB Push Up 10 DB C & J Left 40 Barbell Step Up 20"/16" Cool Down: 50 Sit Up

1.7.18

Warm Up: EMOM 12 min Odd- 15/12 Cal Row Even- 12 Burpee WOD: 14 min ARAMP 10 DB Clean & Jerk 50/35 Right 20 DB Push Up 10 DB C & J Left 40 Barbell Step Up 20"/16" Cool Down: 50 Sit Up