Archive for the ‘WOD’ Category

7.16.19

Warm up: 3x 10yd death walk, 15 Russian KB Swings, 20 sec HS Hold 27 min AMRAP 50 Double Unders 15 Deadlifts 225/155 15 SHSPU 50 Double Unders 15 Deadlifts 30 C2B Pull ups Run 400m

7.15.19

Warm Up: Hip Drills SWOD: EMOM 8 min- 4 Front Squats WOD:  14 min AMRAP 25 DB Squats 50/35 10 yard weighted Bear Crawl 25 DB Push Ups 10 yard Bear Crawl Cool Down: Gymnastics work from board

7.15.19

Warm Up: Hip Drills SWOD: EMOM 8 min- 4 Front Squats WOD:  14 min AMRAP 25 DB Squats 50/35 10 yard weighted Bear Crawl 25 DB Push Ups 10 yard Bear Crawl Cool Down: Gymnastics work from board

7.12.19

Warm up: Rowling WOD: "Klepto" 4 Rounds for time: 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100 Cool Down: 400m Run

7.11.19

warm up: 4×20 yd ladders  wod: for time (DT 12 deadlifts, 9 hang pwr clean, 6 s2oh 155/105) 1 rnd DT  50 t2b 1 rnd DT  50 push up on db  1 rnd DT  50 sit ups w/dbs 1 rnd DT 50 air squarts    cool down: 5x 15 v ups, 30 russian twists 

7.10.19

Warm Up: Front Squat SWOD: 16 min EMOM Odd- Row 45 Sec Even- 10 Front Squats WOD: For Time 10,8,6,4,2 of each Thruster 135/95 Muscle Up *Run 200m Between Rounds

7.9.19

SWOD: 9 min EMOM – 3 Squat Snatches WOD: 16 min AMRAP 21 C2B Pull ups 15 Over/Unders 9 Hang Squat Snatch 95/65 Cool Down: 5 Rounds: 30 sec plank, 30 shoulder taps

7.8.19

Warm Up: Power Cleans WOD: 14 min EMOM Odd- 5 Power Clean Even- Max Cal AD 2 min Rest 14 min EMOM Odd- HS Variation Even- Max Step Ups 20/15"  

7.8.19

Warm Up: Power Cleans WOD: 14 min EMOM Odd- 5 Power Clean Even- Max Cal AD 2 min Rest 14 min EMOM Odd- HS Variation Even- Max Step Ups 20/15"  

7.5.19

WOD:  "Annie"  50-40-30-20-10 Double Under Sit up @10 on clock 30-20-10 DB Snatch 50/35 Burpees to 6" target @20 on clock "Karen" 150 Wall Balls 20/14