June 25, 2019

WOD:

From 0:00 to 10:00

6 power cleans 185/135

12 pull ups 

5 rds 

From 10:00 to 18:00

1200 mts run 

From 18:00 to 32:00

21-15-9

Jerks 135/95

Burpees over bar 

HSPU

July 27, 2017

Swod
5x3 power cleans work weight up

Wod
3 rds Bergeron beep test
50 cal row
3 rds Bergeron beep test
50 cal row
3 rds Bergeron beep test

Bergeron beep test :
7 thruster 75/55
7 pull ups
7 burpees

July 26, 2017

Swod
Jerk
3@50,3@60,2@65,2@70,2@75

Back squats
2x3@60,2x3@70

Wod
10 min amrap
7 deadlift 225/135#
7 box jumps 30/24"

July 25, 2017

Wod
3 min amrap
25 cal bike
Max cleans 135/95#

3 min break

3 min amrap
25 cal row
Max clean 155/115#

3 min amrap
100 double unders
Max clean 175/125#

Accessory
24-21-18-15-9
Sit ups
Hip thrusts.

July 7, 2017

Swod 

Squat snatches 

2x3@60,3@65,2x3@70

2 squat cleans + 1 jerk 

2@60,1@65,2@70

Wod 

2 front squats 185/125

4 ring dips 

4 front squats 

8 ring dips 

6 front squats 

12 ring dips 

8 front squats 

16 ring dips 

3 min break 

18-12-9 

Hspu 

200 mts run 

Midline 

15 Ghd sit ups 

1 min Bear h...

July 6, 2017

Wod
Team of 3
40 cal bike
20 clean 135/95
20 shoulder to oh
20 thruster
20 snatches
20 ohs
20 cal bike
10 clean
10 shoulder to oh
10 thruster
10 snatches
10 ohs

July 5, 2017

 Swod
Deadlift
7x3 work to a medium-heavy weight

Wod
18-12-9-6-3
Sdhp 95/65
50 double unders

Accessory
3 giant sets
12 weighted reverse lunges
30 hollow rocks
12 weighted hip thrusts
45 sec plank hold

Followed by
60 reverse fly with crossover symmetry