8.16.2016

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Emotm 8 min

3 back squat

21-15-9

Thruster 95/65

Box Jump over 30/24

Cal burn

T2B

150 meter kb run 45/25

8.10.2016

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8 min Amrap

20 bf sit ups

20 alternating toe touches

20 bikes

20 plank side to side

20 plank to push up

Emotm 8 mins

3 back squats

8 min Amrap

8 dumbbell walking lunges

8/8 dumbbell press

8 box jumps 30/24

8 cal burn

8.9.2016

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It’s twin day Tuesday !

EMOTM 8 min

1 deadlift

21-15-9

power clean 135/95

wall ball shot 20/14

(double 42-30-18)

400 meter run

8.8.2016

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Emotm 8 mins

2 front squat

1 split jerk

—-

5 rounds

10 burpees

20 kb swings 70/45

30 box jumps 24/20

40 bf sit-up

7.11.2016

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2 Rounds

50 Dubs

40 Bf sit up

30 air squats

20 pull ups

10 burpees box jumps

—-

3 Rounds

12 Deadlift 155/105

9 hang cleans  155/105

6 StoH 155/105

200 meter run

6.27.2016

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Emotm 8 min

1 split jerk

18 min amrap

10 front squats 135/95

8 kb swings 70/45

6 box jumps 30/24

200 meter run

 

6.24.2016

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Partner WOD

350 meter row

Partner must hold L sit

—-

8 round total (each partner must complete a full round)

1 rope climb

8 Bp burpees

10 one arm snatches

12 box jump over

400 meter framer kb carry 70/40 (1 kb in for partner switch when needed)

 

6.20.2016

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Filthy Fifty

50 box jumps

50 jumping pull ups

50 kb swings

50 walking lunges

5o knees to elbow

50 push press 45/25

50 back extensions

50 wall ball shots 20/14

50 burpees

50 Dubs

6.16.2016

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3 rounds

1 min flutter kicks

1 min plank

1 min plank to push ups

Wod for time:

10 ohs 135/95

20 power cleans 135/95

30 t2b

40 Kb swings 70/45

50 Dubs

40 Dumbbell 1 arm snatches

30 wall ball shot 20/14

20 cal burn

10 Ohs 135/95

6.15.2016

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Emotm 8 min

Hang Full Snatch

Snatch Balance

—-

5 rounds

8 Back Squats 135/95

8 Burpee broad jumps

8 StoH 135/95

8 Box jump over 30/24

200 meter run