September 29, 2017

SWOD:

7 min to build to a moderate ohs 

Immediately 

7 min to build to a moderate snatch balance 

WOD:

1000 row 

60 one dumbbell push press 50/35

50 kb swings 70/55

40 burpees 

30 hspu 

20 t2b

10 ring muscle ups

September 28, 2017

WOD:

Team of 2

40-30-20-10 

reverse lunges 135/95

ghd sit ups 

wall balls 20/14

back extensions

(Split work as desired)

September 27, 2017

SWOD: 

Back squats 

6@50

3@60

6@50 

3@70

6@50

3@75 

WOD:

800 run 

50 ohs 45/35 (empty bar) 

800 run 

50 thruster 

800 run

50 front Squats

September 27, 2017

SWOD:

2 power clean + 2 front squats 

@60,@70,@75

Squat clean 

5@60,5@70,5@75,2x3@80 

WOD:

200 run 

10 box jumps 24/20

7 hang power snatches 115/75

5 rds 

Accessory 

2 min slow row/bike 

10 ghd sit ups 

3 rds

September 25, 2017

SWOD:

1 power snatch + 1 ohs + 1 squat snatch 

2@60,1@65,1@70,1@75,

Squat snatch 

5x1@80 

WOD:

15-12-9

Bike cal 

Power clean 135/95

Burpees over bar

September 22, 2017

SWOD:

Hang squat clean + 1 push press

7x1 complex work weight up and stay light focus on technique 

WOD:

For time: 

40 cal row 

40 ttb 

40 ohs 95/65

September 21, 2017

SWOD:

Strict press 

3 waves of: 

5@50,4@60,3@70

Back squats 

2x5@70 

WOD:

800 run 

40 box jump overs 24/20

40 front rack weighted lunges 95/65

400 run 

20 box jumps overs 

20 front rack weighted lunges 

Accessory:

100 sit ups

September 20, 2017

SWOD:

2 power clean + 2 front squats

2@50,2@60,2@70

Squat clean 

3x1@70

WOD:

50 double unders 

Then 

21-15-9 

Hspu 

Kb swing 70/55

Then 

15/12 cal bike 

Accessory: 

5 strict pull ups 

10  good mornings 

15 waiter squats 

2 rds

September 19, 2017

WOD:  

Teams of 3 

Buy in: 75 burpees 

5 RFT

25 wall balls 20/14

25 power Snatches 115/75

3 rope climbes 

25 pull ups 

25 deadlift 315/165

Buy out: 150 double unders

September 18, 2017

WOD:

WZA 2nd qualifier 

“Death by Triplet” - Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs
8 Hang Power Snatches | 8 Thrusters

If an athlete completes the round within the two minutes, they’ll rest the remaind...

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