Archive for the ‘WOD’ Category

11.12.18 3 Wise Men

SWOD: 8 min EMOM – 3 Hang Squat Snatch WOD: 3x 4 Min AMRAP's 1. 5 Hang Squat Snatch (135/95) 10 Bar Facing Burpees -2 min rest- 2. 10 Power Cleans(135/95) 20 Pull Ups -2 min rest- 3. 15 Box Jump Overs(24/20) 30 Wall Balls(20/14) Cool Down: 10-25 Strict T2B

11.12.18 3 Wise Men

SWOD: 8 min EMOM – 3 Hang Squat Snatch WOD: 3x 4 Min AMRAP's 1. 5 Hang Squat Snatch (135/95) 10 Bar Facing Burpees -2 min rest- 2. 10 Power Cleans(135/95) 20 Pull Ups -2 min rest- 3. 15 Box Jump Overs(24/20) 30 Wall Balls(20/14) Cool Down: 10-25 Strict T2B

11.9.18

Warm Up: Rowling  WOD: 100 Clean and Jerks for time. 135/95 *Every min 5 burpees starting at 1:00 on the clock Cool Down: 100 Sit ups

11.9.18

Warm Up: Rowling  WOD: 100 Clean and Jerks for time. 135/95 *Every min 5 burpees starting at 1:00 on the clock Cool Down: 100 Sit ups

11.7.18

Warm up: Tabata warm up hang, air squat, kb swing, box jump WOD: For Time:  30-20-10 Toes 2 Bar Power Snatch 95/65 Over Under Cool Down: 7 Turkish Gettups (each arm)

11.6.18

swod: 8 min emom- 2 front squats @85% wod: for time (20min)  run 400m  40 thrusters 95/65 5 muscle ups > burpee pull ups run 400m 30 thrusters 10 MU run 400m 20 thrusters  15 MU run 400m  10 thrusters 20 MU  

11.5.18

Warm Up: HSPU Work WOD:   0-5 min AMRAP 3,6,9,12,15… Hang Power Clean 135/95 HSPU 5-10 min Row Max Calories 10-15 min ARMAP 15-20 min Airdyne Max Calories 20-25 min AMRAP Cool Down:  50 Sit Ups

11.5.18

Warm Up: HSPU Work WOD:   0-5 min AMRAP 3,6,9,12,15… Hang Power Clean 135/95 HSPU 5-10 min Row Max Calories 10-15 min ARMAP 15-20 min Airdyne Max Calories 20-25 min AMRAP Cool Down:  50 Sit Ups

11.2.18

Warm-up: 8 min Rowling WOD: 20 min Amrap 20 Squat Snatch 135/95 20 Burpees over Bar 20 Overhead Squats 135/95 20 Burpees Over Bar 20 Power Snatch 135/95 20 Burpees Over Bar Cool Down: Stretch

11/1/18

swod: 9 min emom- 5 deadlifts    wod: 5 min amrap  6 t2b 9 s2oh 115/75 12 box jumps 1 min rest  5 min amrap 6 box jumps 9 t2b 12s2oh 115/75 1 min rest 5 min amrap  6 s2oh  9 box jumps  12 t2b    cool down: 100 sit ups