November 30, 2017

SWOD

3x10 strict ring dips 

3x10 strict pull ups 

3x20 hollow rocks 

Always take a minute break between rds 

Back squats 

5,4,3,2 reps work weight up 

WOD 

Emom for 10 min (5 rds) 

1-20 medball cleans 20/14

2-200 run

November 29, 2017

WOD 

16 kB snatches 55/35

30 double unders 

20 burpees 

2 rds 

Into 

16 ohs 135/95

30 t2b 

2 rds 

5 min break 

75 cal bike

November 28, 2017

SWOD

10 min to go for a heavy jerk 

WOD 

50 thruster 75/55

40 ghd sit ups 

30 pistol 

20 hspu 

10 ring muscle ups 

2 rds 

November 27, 2017

SWOD

10-15 min to go for a heavy snatch 1rm

Front squats 

2@80,2@85,1@90,3x1@90+ 

WOD: Helen

400 run 

21 kB swings 55/35

12 pull-ups 

3 rds 

Accessory 

5x3 strict presses 

3x20 ghd sit ups

November 22, 2017

SWOD 

Strict presses 

7x2 work weight up (not to a ME) 

Back squats 

2x2@75, 2x2@80,2@85 

WOD 

21-18-15

Thruster 95/65

30 Double unders 

Into 

15-12-9

Thruster 135/95

30 double unders 

Into 

9-6-3

Thruster 155/105 

30 double unders

November 21, 2017

SWOD

Hang squat clean + power clean 

2x2@70,2@80,3x1@85

WOD 

8 hspu 

8 burpee box jump over 24/20 

14 sit ups 

9 rds 

Accessory 

4x20 barbell bicep curl

November 20, 2017

SWOD:

5x2 ohs 

Power snatches 

2@70,2@80,2x2@85 

WOD 

400 run 

2 DT 

3 Cindy 

400 run 

3 Cindy 

2 DT

400 run

November 17, 2017

SWOD:

Front squats 

2x2@80,2@85,2x1@90 

WOD:

8 STOH 165/115

10 hang power clean 

15 deadlift 

20 box jumps 24/20”

5 rds 

1 min break between rounds

November 16, 2017

SWOD:

10 min 

Rope climb practice 

Alternative WOD

Emom for 9 min 

1-2-3 climbs 

2-7 burpees 

3-10 GHD sit ups 

WOD 

10 pistols 

5 strict hspu 

5 strict ring dips 

50 double unders 

10 kipping hspu 

10 kipping ring dips 

3 rds 

Accessory 

2 min slow row/bike 

20 GHD sit ups 

3 rds

November 15, 2017

WOD:
15 kB snatches 70/55

2 min max cal row 

3 rds 

1 min break between rds 

5 min break 

20 one hand ohs 55/35

40 double unders 

3 rds 

5 min break 

21-15-9 

Deadlift 225/135

Box jump 24/20

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