October 31, 2017

WOD: 

8 deadlift 365/255 

40 GHD sit ups 

80 double unders 

4 rope climbs 

80 wall balls 20/14

4 rope climbs 

80 double unders 

40 GHD sit ups 

8 deadlift 

Accessory:

20 bsu 

20 hip bridges 

2 rds

October 30, 2017

SWOD:

Snatch 

3@70,3@80,3@85,3x1@90-90+ 

Front squats

3x3@80,3@85,3x1@90

WOD 15 min cap 

25 t2b 

50 double unders 

15 squats clean 135/95

25 t2b 

50 double unders 

12 squat clean 165/105

25 t2b

50 double unders 

9 squat clean 185/115

( every rep that can’t be performed inside cap is...

October 27, 2017

SWOD

Emom for 9 min 

2 power snatches + 1 ohs 

1-4@65

5-7@70

8-9@75

WOD 

60 double unders 

20 burpee pull ups 

60 double unders 

20 wall walks 

60 double unders 

20 burpees pull ups 

60 double unders

October 26, 2017

 WOD:

Teams  of 2 

15 min amrap

Alternating rounds 

10 slam ball clean drop on the back 

200’ slam ball carry (hug style)

10 burpee 

200’ slam ball carry (hug style) 

At the same time parter is on the bike or rower accumulating calories 50 on bike then 50 on rower, k...

October 25, 2017

SWOD:

3 pause squat clean 

3@60,2@65,2@70,3@75

Front squat 

3x3@60,3@70,3@75

WOD:

Emom for 6 min 

8 wall balls 20/14# immediately followed by max power clean 135/95#

4 min break 

Emom for 6 min 

8 box jump overs  24/20 immediately followed by Max power clean 35/95

October 24, 2017

SWOD:

3x max hspu 

3x max pull ups 

WOD 1

100 double unders 

50 alt db snatches 50/35#

100 double under

50 alt db snatches 

100 double unders 

Recover as needed 

WOD 2

3x400 run 

2 min break between runs

October 23, 2017

SWOD:

7 x 1 Hang power snatch + 2 power snatch 

Work weight up stay light (de load week ) 

WOD:

18-15-12-9-6 

cal row 

Thruster 95/65

Accessory:

3x20 hollow rocks

October 20, 2017

SWOD:
Front squats 

3x3@70,2x3@80 

WOD:

Emom for 16 min (4rd) max reps at each station 

1-slam balls 50/35# 

2-burpees 

3-slam balls side to side 

4- goblet squats kb 55/35#

October 19, 2017

SWOD:

Hspu work 

18 strict hspu 

15

12

9

One minute break between rounds 

(Least breaks possible) 

WOD:

35 ub wall balls 20/14#

200  run 

35 ub kb swings 55/35# 

200 run 

2 rds 

If break, 5 burpees

October 18, 2017

SWOD:

1 hang power clean+1 hang squat clean+ 1 squat clean 

3@60,3@70,2x2@80 

Back squats 

2x3@70,3@75,2x3@80

WOD:

75 ub double unders 

36 ghd sit ups 

18 squat clean 185/125

75 ub double unders 

30 ghd sit ups 

15 squat cleans 

75 ub double unders

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