February 28, 2018

WOD:

30 cal bike 

30 STOH 135/95

30 squats clean 

20 cal bike 

20 stoh 

20 squats clean 

10 cal bike 

10 stoh 

10 squat clean 

Accessory:

30 sit ups 

30 Russian twists

3 rds

February 27, 2018

SWOD:

Hang power snatch 

3@50,60,70

Front squats 

2x4@60,4@70,4@75

WOD:

24 min amrap 

10 strict pull ups 

15 hr push ups 

10 box jumps 30/24

15 ghd sit ups 

20 cal row

February 26, 2018

SWOD

Power Clean 

3@50,60,65,70,75

Back squats 

2@60,65,70,75,80,85

WOD:

Death by deadlift and HSPU

EMOM - as far as possible

2 deadlift + 2 HSPU (225/135)

4 deadlift + 4 HSPU

6 deadlift + 6 HSPU .......

February 23, 2018

WOD: 18.1  

  • AMRAP in 20 minutes

  • 8 Toes-to-Bars

  • 10 Dumbbell Hang Clean-and-Jerks (50/35 lb)

  • 14/12 calorie Row

February 22, 2018

SWOD:

10-15 min rope climb technique work 

Alternative work with rope: 

Emom for 9 min (3rds) 

1- 2rope climbs 

2- 30 double unders 

3- 50’ bear crawl 

WOD:

21-15-9 

kB swings 70/55

Ring dips

February 21, 2018

SWOD: 

Emom for 6 min 

1-3 3power cleans @50

4-6 2 power clean @60 

WOD:

20 kB right shoulder lunges 55/35

10 cal bike 

20 kB left shoulder lunges 

15 ghd sit ups 

4 rds

February 20, 2018

SWOD:

Power snatches 

3@50,60,65,70

Back squats 

4@50,60,70,75

WOD:

400 run 

10 hspu 

15 burpee box jump over 30/24

10 pull ups 

3 rds 

Buy out 200 dubs

February 19, 2018

SWOD:

Power clean

3@50,3@60,3@70

Front squats 

2x2@75,2@80,2@85

WOD:

11 min amrap 

20 air squats 

10 push presses 95/65

20 t2b

30, 20, 30

40, 30 ,40

50, 40, 50

February 16, 2018

SWOD:

7x3 muscle snatch 

WOD:

400 run 

40 kB swings 55/35

800 run 

40 wall balls 20/14

400 run

February 15, 2018

SWOD:

10-15 min rope climb work and practice 
WOD:

AMRAP 12 min

5 HSPU strict 

10 T2B

15/12 Cal Row

30 Double Unders

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