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...