August 30, 2019

SWOD:

Emom for 8 min (4rds)

1-3 power snatches 60,65,70,75%

2- 30 sec bike/row/ski

Into

Emom for 8 min (4rds)

1- 3 power clean 60,65,70,75%

2- 30 sec bike/row/ski

WOD:

30 kB Russian swings 55/35

30 dubs

15 bsu

3 rds

August 29, 2019

WOD:

Teams of 2

100 thrusters 115/75

400 run

100 pull ups

400 run

100 burpees

August 28, 2019

WOD:

2 rds of:

Emom for 4 min

15/12 cal row

Emom for 4 min

10 hang clean 135/95

Emom for 4 min

10 T2B

Emom for 4 min

10 deadlift 225/155

August 27, 2019

SWOD:

Split jerk

5x5, 3x3,2x2

work to a medium challenging weight

5xME strict pull up/5x3 bar or ring MU

WOD:

15-14-13-12......3-2-1

kB swings 55/35

Burpees

15 min cap

August 26, 2019

WOD:

WZA WOD1

9 min amrap

3 hang power snatch 75/55

3 ohs

30 dubs

Keep adding 3 reps to the barbell movements

ACCESSORY:

3x16 (8/8) Bulgarian split squats

3x16 (8/8) Cossack squats

Superset both movements and load it if possible

August 23, 2019

SWOD:

Snatch high pull+ power snatch+ ohs

7x1 complex work up to around 80%

WOD:

400m run

10 ghd sit ups

400m row

10 ghd sit ups

400m ski

10 ghd sit ups

400 du

10 ghd sit ups

200m run

10 ghd sit ups

200m row

10 ghd sit ups

200m ski

10 ghd sit ups

200 du

10 ghd sit ups 

August 22, 2019

WOD: 

FOR TIME

21-15-9

Deadlift 135/95

Pull-up

THEN

15-12-9

Power Clean

C2B

THEN

9-6-3

Clean & Jerk

Bar Muscle Up

August 21, 2019

SWOD:

10 bench press

10 deficit deadlift (25#)

4 rds

( work to comfortable 10 reps ) slow descent on both movements

ACCESSORY:

Tabata sit ups