Monday 8/17/20

 #1. Strength: clean & jerk

#2. For time:  21-18-15-12-9-6

     GTOH with plate

     * 5 burpees and 30 DUBS on the dashes

Sunday 8/16/20

 #1. 5 rounds

     8 medball cleans

     16 decline sit-ups

     32 single unders

#2. For time

     20 Wallballs

     40 pull ups

     20 Wallballs

     40 box jumps

     20 Wallballs

     40 bench press

     20 Wallballs

     40 KB swings

     20 Wallballs 

Friday 3/27/20 at home partner wod

At home Partner wod....... No Equipment


#1. Partner #1. Does 25 sit-ups
      Partner #2. Holds plank
Switch until each partner has done 100 sit-ups

#2. Partner #1. Does 25 front squats ( holding heavy odd object)
      Partner #2. Holds a wall sit
Switch until each partner has done 100 squats

#3. Partner #1. Does 25 renegade rows
      Partner #2. Holds heavy object overhead
Switch until each partner has done 100 renegade rows

Sunday 3/15/2020

Strength : Deadlift 4x3

Conditioning: 5 rounds for time

     15 Deadlifts
     30 KB swings
     45 DUBS

Saturday 3/14/20

Conditioning for time:

       50 - 25 - 15

Wallballs

SDLHP

PULL UPS

* Run / Row before each roumd

Thursday 2/27/20 Power cleans

AMRAP -5

     7 power cleans (155/115)
     30 Wallballs

Rest 1 minute

AMRAP-5

     7 power cleans (135/95)
     30 DUBS

rest 1 minute

AMRAP-5

     7 power cleans (115/75)
     30 KB swings

Wednesday 2/26/20.... Bench press

#1. Bench press......Drop sets 3 rounds

#2. 5 rounds
      20 back extensions
      25 sit ups

#3. AMRAP -
      10 medball cleans
       100 meter run
      10 push ups

Sunday 2/16/20... Little Eva

           Little EVA

for time: 5 rounds

Run 400

15 pull ups

15 KB swings

Thursday 2/13/20.... "Lead foot"

                        "LEAD FOOT"


AMRAP-4


27/21 calorie row
27 burpees
27 pull ups


Rest 4 minutes


AMRAP


21/15 calorie row
21 burpees
21 toes to bar


Rest 4 minutes


AMRAP-4


15/9 calorie row
15 burpees
15 pull ups

Wednesday 2/12/20.... Four Loco

       Four Loco


every 4 minutes x 5 rounds




20/15 calorie row
40 DUBS
7 Front squats 165/115)

Cash out: every 2 minutes for 8 minutes
Max push ups

Tuesday 2/11/20

     IMAX
every 3:00 for 5 rounds


15 slamballs (30/20)
10 box jumps
5 push jerks

Monday 2/10/20... Zoolander

WOD - Zoolander
amrap 20


30 DUBS
10 Power cleans (155/105)
30 DUBS
10 Lateral burpees

For time: Row a 2K
 *every 200 metres do 10 push ups


Finish: 100 sit ups for time

Saturday 2/9/20..... Rack City

#1. warm up: bear complex


2. For time


     10 power cleans
     50 air squats
     10 front squats
     50 air squats
     10 push jerks
     50 air squats


 M- 155/ W- 105

Monday 1/27/20..... deadlift

#1. Deadlift- 7-5-3

#2. AMRAP -15

     60 Dubs
     30 Wallballs
     15 deadlifts

Saturday 1/25/20... “Incredible Hulk”

INCREDIBLE HULK WOD

AMRAP -20

5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats

Rx (115/75)

Tuesday 1/21/20... Deadlifts, AMRAP4- Row,KB, WB

#1 Strength: Deadlift 10-7-5-3

#2: Conditioning: 5 Rounds

     AMRAP-4
        Row 250
        20 KB
        AMRAP WB until time runs out

REST 2 minutes