January 31, 2018

Swod 

Back squats 

2x6@60,2x5@65

WOD:

Teams of 2 

20 min amrap 

One performs 5 wall climbs 

Partner accumulates cal bike 

Individual 

15/10 cal bike 

5 wall climbs 

5 rds 

Accessory: 

4x12 barbell reverse bicep curl 

3x20 tuck sit ups

January 30, 2018

SWOD: 

Power snatches 

2x3@50,3@60

OHS 

7x2 work up to a heavy double 

WOD:

5 strict pull ups 

10 hspu 

15/12 cal bike 

10 pull ups 

20 burpees box jump 

15/12 cal row 

3 rds

January 29, 2018

SWOD:

Power clean + jerk 

2@60,2@70,2@75

WOD:

14.4 

14 min amrap 

60 cal row 

50 ttb

40 wall balls 20/14 

30 Clean 95/65

20 ring muscle ups 

SWOD:

Front squats 

2@70,80,85,90% 

January 26, 2018

WOD:

10 min amrap 

40 cal row 

30 box jump over 24/20

20 thruster 135/95

10 ring muscle ups 

From min 10 to min 16 

3-4 attempts of a Hang snatch 

Attempt number 1 @65

Attempt number 2 @70

Number 3 @75-80% 

Númber 4 @80-85% 

SWOD:
Power clean and jerk

2@50,2x2@60

January 25, 2018

SWOD:

Ring supports 3x10-15 sec

Strict ttb 3x ME 

Straddle leg lift on floor 3x10 

Pistols 3x10 ( work slow on any scale option and try to master that) 

Perform all rounds  of each movement and then move to the next, like a chipper) 

WOD:

Buy in 400 run 

1-10,2-9,3-8........

January 24, 2018

WOD: 14.2  

From 0:00-3:00

 
2 rounds of:

  10 overhead squats

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats

  14 chest-to-bar pull-ups...

January 23, 2018

SWOD: 

Hang power snatch + power snatch + 2 ohs 

3@50,3@60

Back squat 

5@50,60,2x5@65

WOD:

20/15 cal bike 

15 strict hspu 

90 double unders 

45 bsu 

15 power clean 95/65

3 rds
(25 min cap)

January 22, 2018

SWOD:

2 hang power cleans + 1 jerk 

3x1@50,2x1@60

Front squats 

2@60,65,70,75,80

WOD:

30 dumbbell snatches alternating 

30 oh lunges one hand 

30 pull ups 

30 burpees 

30 oh lunges one hand 

30 dumbbell snatches alternating 

50/35# for dumbbell

January 19, 2018

Warm Up:

3 min jump rope 

20 Cossack squats

20 hollow rocks 

10 ring rows 

10 push ups 

2 rds 

SWOD:

Snatch

2@60,2@70,2@75,2x1@80

Clean and jerk 

2@60,2@70,1@75

WOD: 

10 min amrap 

10 ohs one dumbbell right hand  50/35

10 c2b 

10 ohs one dumbbell left hand 

5 bar muscle ups ( scale 10...

January 18, 2018

SWOD:

Ring supports 3x10-15 sec

Strict ttb 3x ME 

Straddle leg lift on floor 3x10 

Pistols 3x10 ( work slow on any scale option and try to master that) 

Perform all rounds  of each movement and then move to the next, like a chipper) 

WOD:

Teams of 2

800 run (both run)

40 b...

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