August 31, 2017

SWOD:

10 min snatch technique 

10 min Clean and jerk technique 

WOD:

"Flight simulator" 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-25-10-5

unbroken double unders

You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

Accessory:

1...

August 30, 2017

SWOD:

Find a Front squat 1RM 

WOD 1

2 k row 

WOD 2 

100 burpees for time

August 29, 2017

SWOD:

Find a push press max 

WOD:

"Helen" 
400 meter Run
21 KB Swings 55/35
12 Pull-Ups
3 rounds

 

Accessory :

10 dumbbell bench presses 

20 ghd sit ups 

3 rds

August 28, 2017

SWOD:

15-20 min to find a heavy snatch 

15-20 min to find a heavy C&J 
 (1rm or PR, go heavy) 

WOD:
"Karen"
150 wall balls 20/14

August 25, 2017

Swod :

Back squats 

2x6@60,2x4@70,2x2@80

WOD:

21-15-9-6-3

1 kb snatch 55/35

1 kb deadlift 55/35

1 kb TGU 55/35

August 24, 2017

WOD:

Teams of 3 

100 double unders 

60 synchronized snatches 75/55

150 double unders 

40 synchronized snatches 95/65

200 double unders 

20 synchronized snatches 135/95 

August 23, 2017

SWOD:

Power clean and jerk 

Work on a heavy single 

WOD:

400 run 

30 kb swings 

30 hspu 

400 run 

20 

20 

400 run 

10 

10

Accessory:

10 weighted step ups 

20 ghd sit ups 

10 weighted lunges 

20 hollow rocks 

2 rds

August 22, 2017

WOD:

3 min amrap 

30/20 cal bike 

Max squat cleans 155/105# 

3 min break 

3 min amrap 

30/20 cal row 

Max squats cleans

3 min break 

3 min amrap 

30 burpees 

Max squat cleans 

3 min break 

3 min amrap 

60 double unders 

Max squat cleans

August 21, 2017

SWOD:

squat snatches 

2@60,2@70,2@80,3x1@85

WOD:

"Wall ball Jackie" 

1k row 

50 wall balls 20/14#

30 pull ups

August 17, 2017

WOD 1:

Tabata

4 x :20 seconds on,

10 seconds off (tabata)

1-Sit-ups 

2-Deadlifts (155/105)

3-Sit-ups 

4-Deadlifts (155/105)

Complete all 4 sets of one movement before 

advancing to next

 8 min of work 

WOD 2: 

50-40-30-20

one dumbbell presses 50/35#

30 double unders after each...

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