April 30, 2018

SWOD:

1 Hang power snatch + 1 Hang squat snatch 

2@50,4@60

Front squats 

5@60,65,70

Clean pulls

3x5@90

WOD:

100 double unders

15 thruster 75/55

100 mts run 

15 thruster 

2 rds

April 27, 2018

SWOD:

Clean and jerk 

2@50,60,70,75

3x1@80+ 

Back squats 

5@50,2x5@60,70

WOD:

Teams of 2

400 run 

30 snatches 75/55

400 run 

30 clusters 75/55

400 run 

30 ohs 

400 run 

30 push presses 

Both teammates run! 

The reps are split however they desire but while one person works the other hol...

April 26, 2018

SWOD:

3x UB 20 hollow rocks + 10 Gymnastic crunches 

3x 10 sec hold top of pull up 

3x 12 strict ring dips 

WOD:

4 thruster 135/95

1 rope climb 

8 thruster 

2 rope climbs 

12 thruster 

3 rope climbs

April 25, 2018

SWOD:

OHS 

7x3 challenging weight 

SLRD ( single leg Romanian deadlift) 

3x10 (5/5) 

WOD:

20/15 cal row 

20 front squats 95/65

20 pull ups 

4 rds

April 24, 2018

SWOD: 

Strict press 

5x5 moderate weight 

One arm dumbbell row 

4x16 ( 8/8) 

WOD:

7 Strict hspu 

14 Push presses 135/95

28 Wall balls 20/14 

3 rds 

ACCESSORY: 

3x15 ghd sit ups

April 23, 2018

SWOD:

3 position snatch 

1@50,60,70,75,80

Full snatch 

3@80 

Back squats 

4@50,60,70,75,80

WOD:

1 mike bike 

100 du 

4 rds 

Into:

400 run 

500 row

2 rds

April 20, 2018

SWOD;

Clean and jerk 

2@50,60,65,70

1@75,80,85

Back squats 

5@50,60,65,70

WOD:

12 min amrap 

10 kB swings 55/35

10 push ups 

30 double unders 

10 kB sdhp 

10 Wall balls 20/14 

30 double unders

April 19, 2018

SWOD:

50’ Wheelbarrows (with partner claro) 

20 (10/10) weighted lateral step ups 

10 alternating one leg opposite hand strict t2b 

3 rds 

WOD:

1 min run 

10 sec break 

10 rds 

Goal is to match take out with comeback

April 18, 2018

SWOD:

Back squats 

5x3 1 1/4 by feeling comfortable weight 

WOD:

29 UB wall balls 20/14 #

21 hang power clean 95/65 # 

15 box jumps over  24/20”

15 hang power clean 

9 box jumps over 

9 hang cleans 

6 box jumps over 

29 alternating db snatches 35/20# 

Accessory 

4x1 min weighted pl...

April 17, 2018

SWOD: 

6x5 strict pull ups 

Strict dumbbell press 

5x12 (6/6) 

WOD:

10 push presses 115/75 

10 cal bike 

30 ghd sit ups 

15 push presses 

10 cal bike 

40 ghd sit ups 

20 push presses 

10 cal bike 

50 ghd sit ups

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