December 29, 2017

SWOD:

2 Power snatch + 1 ohs 

1@60,2@65,1@70,2@75,1@80

2 power clean + 1 front squat 

1@60,2@65,1@70,2@75,1@80

WOD:

@0:00

21-15-9

Cal row 

Thrusters135/95

@10:00

21-15-9 

Cal bike 

Thrusters 95/65

December 28, 2017

SWOD:
Emom for 5 min
Pull ups ( pick a number to do every rd)
Emom for 5 min
Hspu ( pick a number to do every rd)
Emom for 5 min|
20 V-ups

WOD: teams of 2
10 deadlift 275/185
20 pistols (synchronized)
30 pull ups
40 burpees (synchronized)
100 double unders
40 burpees (s...

December 27, 2017

SWOD:

1 hang snatch + 2 full snatch 

1@70,2@75,1@80

WOD:

1 power clean 

1 front squat

50 double unders 

1 power clean 

2 front squats 

50 double unders 

1 power clean 

3 front squats 

All the way up to 1,10 and 50 

All front squats must be UB or 5 burpees over bar penalty

December 26, 2017

SWOD:

Back squats 

6@60,5@70,5@75,5@80 

WOD

16 kB snatches 55/35

16 kB push presses (1kb)

16 box jump 24/20

16 pull ups 

4 rds 

2 min break between rds

December 22, 2017

SWOD

Squat Snatch + ohs 

3x3@60,3@70

Hang power clean + front squat + jerk 

6x1 work to about 70% on last rd 

Back squats 

2x6@60,5@65,5@70

WOD 

4 min amrap 

10 box jump over 24/20

10 wall balls 

2 min break 

3 min amrap 

30 double unders/30 singles 

15 ttb 

2 min break 

2 min max 

Cal...

December 21, 2017

SWOD

3x20 hollow rocks 

3x20 Superman 

3x10 strict t2b

3x15 box hspu 

Perform one of each alternating movements 

WOD 

800 run 

21-18-15-12-9 

Thrusters 95/65

Burpees over bar 

800 run

December 20, 2017

WOD 

21-15-9 

Cal bike 

KB swings 70/55

Accessory 

3x12 bicep curls 

3x12 tricep ext 

2 min slow row

20 ghd sit ups 

3 rds

December 19, 2017

SWOD:

6x3 muscle snatches 

2 Hang squat snatch + 2 ohs

3@60,2@70 

WOD :

100 dumbbells snatches 50/35

300 double unders 

50 deadlift 245/165

50 box jump overs 24/20

December 18, 2017

SWOD:

2 position Hang clean (above knee, below knee) + 1 push jerk 

3x1@60,1@65,1@70

Back  squats 

Emom 6 min 5 reps 

1-2@50%

3-4@60%

5-6@70%

WOD 

12 min amrap 

9 ch2b pull ups 

12 hspu 

15 t2b

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