WOD

Monday July 3, 2017
SWOD:
power snatch+squat snatch+ohs
EMOM
1-3@60%
4-5@70%
6-8@60%
9-10@70%
WOD:
20 minute AMRAP
15 wall balls 20/14
60 du
15 burpee box jumps 24/20
Friday June 30 ,2 017
WOD:
1 high hang squat snatch+1 hang squat snatch+1 squat snatch
10X1 complex (w0rk up to 70%)
WOD:
150 wall balls 20/14
EMOM 3 deadlifts 185/125
Accessory:
20 single arm dumbbell presses 10/10
30 sit ups
40 weightless hip thrusts 
2 rounds
Thursday June 29, 2017
WOD: Teams of 3
200m run
21 deadlifs 225, 135
200m run
15 deadlifts
200m run
9 deadlifts
(2 min break)
100 du
21 clean 185/125
100 du
15 clean
100 du
9 clean
(2 min. break)
21 burpees
21 thruster 135/95
15 burpees 
15 thursters 
9 burpees
9 thrusters
Only one athlete working. 
Barbell on deadlift hold while running, du, or burpees. 
Team can split work any way.
Wednesday June 28, 2017
SWOD:
split jerk 3@60%, 3@65%, 3@70%,3@75%, 3@80%
front squats for 9 minutes:
min. 1, 4,7 =6@60%
min. 2, 5,8 =5@70%
min. 3,6,9 =3@80%
WOD:
15/12 calorie bike
20 wall balls 20/14
20 alternating dumbbell snatches 50/35
3 rounds
Tuesday June 27, 2017
WOD: 
27 calorie row
21 power cleans 135/95
15 burpee box jump overs 24/20
(rest 4 minutes)
27 calorie row
21 power cleans 115/75
15 burpee box jump overs 24/20
(rest 4 minutes)
27 calorie row
21 power cleans 95/65
15 burpee box jump overs 24/20
Monday June 26, 2017
SWOD:
snatch balance 4X$ (empty bar)
EMOM for 8 minutes
2 squat snatch +1 ohs
1-2 @60%
3-4@ 70%
5-6 @80%
7-8@70%
9-10@60%
EMOM for 3 minutes
1-2=6@70%
3=5@80%
WOD:
400m run
15 hang power snatches 75/55
5 rounds of Cindy
15 hang power snatches
400m run
Friday June 23, 2017
SWOD:
squat snatch
3@60%, 3@65%, 3@70%
2@60%, 2@65%, 2@70%
1@60%, 1@65%, 1@70%
front squat
EMOM for 5 minutes
1-3@60%
4-5 %@70%
WOD:
8-3
7-4
6-5
5-6
4-7
3-8
hang squat clean 135/95
push jerk 135/95
Thursday June 22, 2017
WOD: Teams of 2
60 sit ups medball tosses 20/14 (30 each)
40 synchronized ohs 95/65
60 alternating partner wall balls (30 each)
40 synchronized thrusters 95/65
400m run both
Accessory:
4 sets
10 Romanian deadlifts
25 banded rows
Wednesday June 21, 2017
SWOD: 
EMOM for 8 minutes (4 rounds)
odd=3 front squats @60%
even=6 back squats @60%
(base on front squat 1 rm)
WOD #1:
500m row
50 kb swings 55/35
25 burpee box jump overs 24/20
2 rounds
WOD #2:
1 min calorie bike
1 min. break
3 rounds
Tuesday June 20, 2017
SWOD:
2 power cleans+1 squat clean +1 jerk
2@60%, 2@65%, 2@70%
WOD:
12 minute AMRAP
20/18 calorie bike
60 du
12 shoulder to oh 135/95
Accessory
10 shoulder shrugs
10 banded reverse flies
3 rounds
100 sit ups
Monday June 19, 2017
SWOD:
snatch balance 5X3 work weight up
hang squat snatch 2X3@60%, 3@65%, 3@70%
WOD:
8-6-4-6-8-
front squats 185/125
bar muscle ups
60 du
Friday June 16, 2017
SWOD:
10X1 power snatch+squat snatch +ohs
(increase every 2 rounds)
WOD:
EMOM 3 burpees until complete
20 dumbbell snatches 55/35
40 dumbbell cleans
60 one handed dumbbell shoulder press 30/30
Thursday June 15, 2017
SWOD:
push press
6X6 work up in weight
WOD:
EMOM for 12 minutes
1- 30 sec. calorie bike
2-max wall balls 20/14
Accessory:
3 giant sets of
15 barbell bicep curls
30 weightless hip thrust
30 second plank hold
Wednesday June 14, 2017
SWOD:
hang squat cleans 
2X3@60%, 3@65%, 3@70%,2X3@65%
WOD:
1 mile bike
12 power cleans 135/95
800m row
10 power cleans 
400m run
200 du
6 power cleans
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