May 31, 2018

SWOD:

Emom for 16 min (4 rds) 

1- 2 rope climbs 

2- 40 double unders 

3- 20 hollow rocks 

4- rest 

WOD:

200 run 

10 TGU 55/35

200 run 

8 TGU 

200 run 

6 TGU 

Accessory:

Accumulate 3 min slam ball hold 100/75#

May 30, 2018

SWOD:

Weighted box step ups 

2x20 (10/10) around 25% of back squats 

Emom for 6 min (3 rds) 

Alternating every min 

8 SLRDL (8 on one leg, next min the other leg) 

WOD:

4 Rounds

Row 250m

8 Squat Clean 135/95

Rest 2 mins after each round

May 29, 2018

SWOD:

3 position power snatch 

3x3@50

Split Jerk 

3x3@65

WOD:

10 Strict presses 95/65

10 Pull ups 

15 Push presses

15 TTb

3 rds 

Into 

20 push jerks 95/65 

10 burpees over bar 

2 rds 

Accessory 

3x10 reverse dumbbell fly

May 25, 2018

SWOD:
Squat clean and jerk 
3@60,70,75
2@80,85
Sumo deadlift 
2x6@70,6@80

WOD:
10 min amrap 
6 burpee box jump over 24/20”
6 front squats 135/95
6 burpees box jump over 
8 front squats 
6 burpees box jump over 
10 front squats 
6,12
6,14...

May 24, 2018

SWOD:
Snatches 3@60,70,75,80,85


WOD:
Row work 5x150 mts
90 sec. rest between rds (rest as needed )
Bike work
Every 2 min for 10 min
(5 rds) 15/12 cal

 

Accessory:
3x12 (6/6) supported dumbbell row ( on bench) 4x12 trícep extensions​

May 23, 2018

SWOD:

Reverse back lunges 

2x10 (10/10) 

3x10 Romanian tempo deadlifts

WOD:

“Karen meets Annie” 

50-40-30-20-10 

Wall balls 

Double unders 

BSU

May 22, 2018

SWOD:

Split jerk 

5@60,70,4@75,3@80

Power clean 

3@50,60,70 

WOD:

15 dumbbell presses left arm 50/35

20 ttb 

15 dumbbell presses right arm 

30 bsu 

100’ bear crawl 

10 dumbbell presses left 

15 ttb 

10 dumbbell press right 

20 bsu 

100’ bear crawl 

5 dumbbell presses left 

10 ttb 

5 dum...

May 21, 2018

SWOD:

3 position power snatch (above knee,below knee, floor)

1@50,60,70

Front squats 

8@60,70,75

2x3@80

WOD:

30 double unders 

5 burpees over bar 

7 squat clean 155/105

4 rds 

2 min break between rds 

Accessory: 

Weighted back extensions

4x6 

May 18, 2018

SWOD:

Snatch 

4@60,65,70

Clean and jerk 

4@60,65,70

2x2@75

WOD:

100 UB double unders 

8 deadlift 225/135

16 pull ups 

24 ghd sit ups 

75 UB double unders 

8 deadlift 245/155

16 pull ups 

24 ghd sit ups 

50 UB double unders 

8 deadlift 265/165

16 pull ups 

24 ghd sit ups 

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