July 2, 2020

WOD 

16 reverse goblet lunges 
20 Russians twists 
4 rds 

Conditioning:
10 rds 
10/7 cal 
15 kB swings 55/35
(5 rds on bike and 5 on rower)

July 1, 2020

WOD:

Conditioning 
EMOMx5 
3 power snatches 95/65
EMOMx5 
2 power snatches 115/75

2 min break 
EMOMx5 
3 power clean and jerk 135/95
EMOMx5
2 power clean and jerk 155/105

2 min break 
5 min amrap 
Max burpees

June 30, 2020

WOD 
Swod:
8-10 neutral grip dumbells floor press
16 single arm dumbell row (8/8)
20 hollow rocks 
3 rds 

Conditioning: 
75 wall balls 20/14
EMOM starting at the 0:00 perform 8 hang db snatches 50/35

June 29, 2020

WOD

Swod:

Front rack lunges

4x20

1:30-2:00 rest between sets

Conditioning:

EMOMx 16 min ( 4 rds)

1- Max SA KB thruster 55/35

2- Max dubs

3- Max BSU

4- rest

June 26, 2020

GYM WOD: 

Swod:
snatch work 
4x3 hang muscle snatch 
Into 
3x3 low hang power snatch 

Conditioning: 
12 min amrap 
8 hang clean 135/95
8 burpee over bar
8 SDHP 
24 sit ups

June 25, 2020

GYM WOD:

Swod:

front squats

6x3 tempo @22x1

Can build or stay at same weight

Conditioning:

20 goblet reverse lunges (10/10) not alternating

10 no push up burpees

20 box jumps 30/24

3 rds (not for time just move at steady pace)

Accessory:

30 strict pull ups