February 28, 2020

SWOD:
Strict presses 
3x5,3x3 

WOD:
8 cal row 
8 box jumps 30/24
8 burpees 
8 alt db snatches 50/35 
8 rds

February 27, 2020

SWOD:

Every 90 sec x10 
3 hang power cleans 
4 front squats 
5 burpees 
Start light and work weight up 

WOD:
10 min amrap 
7 T2B 
21 Russian kB swings 70/55
7 T2B 
21 sit ups

 

February 26, 2020

SWOD:
Deadlift 
5@65,75 then max UB reps @85% 

WOD:
15 min amrap 
5 bench press 155/95
1 rope climb 
15 wall balls 20/14 
200 mts run

February 25, 2020

SWOD:
Every 2:30 min x 6 
250 row 
3 power snatches 
(Start around 60% try to climb up) 

WOD: 
For time
30-20-10
kB swings 55/35
Pull ups 
30 dubs after each round 
Immediately into 
10-20-30 
kB swings 55/35
HSPU
30 dubs after each rd

February 25, 2020

SWOD:
Back squats 
5@65,75 and then max UB reps @85% 

WOD: 
2 min amrap 
10/7 cal bike 
10 t2b 
Max front squats 185/135
1:30 rest 
5 rds 

February 19, 2020

SWOD:

E4MOMx5 
20/15 cal bike 
10 bench press
50-60% weight on bench 

WOD: 
100 pull ups 
Perform 5 dumbbell thrusters EMOM 50/35
(10 min cap)