July 31, 2017

SWOD: 

1 Squat snatch Every 90 sec

12 attempts to go heavy for the day 

Front squats:

3@70,2x3@80,3@85,3x1@90 

WOD: "Thiago Farewell" 

30 cal Assault bike, 

20 box jumps 24/20 

10 deadlift 245/155# 

10 burpee over the bar 

3 rounds. 

Buy out: 50 double unders

July 31, 2017

SWOD:

Front squats 

Emom for 8 min 

1-3 3@60

4-6 3@70

7-9 2@75 

WOD:
"Randy" 

5 min break 

"Annie" 

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 24, 2017

Swod 
Squat snatches 
5@60,3@65,3@70,3@75

Front squats 
Emom for 
1-3 3@60
4-6 3@70
7-8 3@75

Wod 
15 power snatches 75/55#
15 goblet squats 55/35# 
400 run 
4 rds
 

July 21, 2017

SWOD:

Back squats 

2x5@60,2x4@70,2x3@80

WOD:

50 double unders 

50 push ups 

40 cal row 

40 box jumps 24/20"

30 cal bike 

30 kb swings 70/55#

20 burpees 

20 snatches 75/55#

100 mts run 

10 front rack lunges 75/55#

July 20, 2017


WOD: 
Team of 2 

8 min amrap 

Relay  style 

8 power clean 135/95

8 bar facing burpees 

2 min break 

7 min amrap 

Relay style 

7 push jerks 

7 bar facing burpees 

2 min break 

6 min amrap 

6 thruster 

6 bar facing burpees 

Accesorios 

12 DB bench presses 

24 tricep extension 

36 h...

July 19, 2017

SWOD:

High Hang squat clean+hang clean + jerk 

3@70, 2@75, 2@80

Front squats 

5x3 work weight up 

WOD: 7 min amrap 

2 deadlift 225/135#

2 hspu 

4

4

6

As far as posible 

Accessory:

30 sec side plank 

30 sec side plank 

30 sec plank 

4 rds rest as needed

July 18, 2017

WOD:

"Tread Water"

2k row 

150 double unders 

10 rds of Cindy

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