August 13, 2020

WOD:
Swod

Weightlifting Conditioning

From 0:00-15:00

150 dubs

Then build to a heavy single hang power snatch

From 15:00-30:00

150 dubs

Then build to a heavy single hang power clean

From 30:00-37:00

100 Russian kB swings 70/55

August 12, 2020

WOD:
Swod 
Weightlifting Conditioning 


3 min AMRAP
500 row
Max bench presses 135/95 
1 min break (4rds) 

3 min break 

3 min amrap 
400 run 
Max deadlift 225/135 
1 min break (4rds) 

Accessory 
3x15 weighted sit ups

August 11, 2020

WOD:
Swod 
Weightlifting Conditioning 

E2MOMx10 
50 dubs 
2 clean and jerks 
(Work your weight up and go AHAP)

Conditioning 
50 STOH 95/65
25 TTB
2 rds 
EMOM perform 4 burpees starting with burpees

August 10, 2020

WOD:
Swod 

Back squat 
Take 10-12 min to work on a heavy single 
Then 
Establish a 20 RM back 

Conditioning 
EMOMx 16 min 
1- 15/12 cal of choice 
2- Max rounds of Cindy 

Cindy
5 pull ups 
10 push ups 
15 air squats

August 7, 2020

WOD:
Swod 
Weightlifting
15-20 min to work on 3 position snatch
(Above knee, below knee and floor) 

Conditioning 
15 min cap 
10-9-8-7-6-5-4-3-2-1
Snatches 75/55
Burpees over bar
Into 
10–9-8-7-6-5-4-3-2-1
Push presses 115/75
TTB

August 6, 2020

WOD:
Weightlifting Conditioning 

25 min amrap 
5 front squats 225/155 (clean from floor)
5 strict muscle ups/pull ups
50 dubs 

Accessory 
150 sit ups any style