July 31, 2018

SWOD:

3 position snatch 

1@50,60,70 

Behind the neck split jerk 

6x2 work  for a challenging double

WOD:

12/9 cal ski 

9 hspu 

5 power clean 185/125

3 rds 

Rest as needed 

1 mile row 

1 mile bike 

800 run

July 30, 2018

SWOD:

1 Hang power clean + 2 power clean 

1@50,60,65,70 

Front squats 

3@60,70,80,85

2x1@90

WOD:

10 ttb

10 alternating kB snatches 55/35

15/12 cal row 

3 rds 

*2 min break 

2 rounds 

*1 min break 

1 round 

July 27, 2018

LAKE WOD 2018:

SWIM TO BUOY

*(OR RUN TO CONE)

TEAMS OF 2 (24 EACH)

48 BUDDY CARRY 

SQUAT

48 PUSH UP

48 TUCK SIT UP

48 SPLIT LUNGE

48 BURPEES

RUN TO CONE

July 27, 2018

SWOD:

Back squats 

2x5@60,2x5@70 

WOD:

1 min bike calories 

1 min burpees 

1 min wall balls 20/14

1 min box jumps over 24/20 

1 min break 

3 rds 

Accessory: 

4x20 bicep curls (barbell) 

2x20 reverse fly (with crossover symmetry)

July 26, 2018

SWOD:

Squat snatches 

3@50,60,2x3@65

Squat clean and jerk 

2x3@50,2x2@60,

2x2@65 

WOD: 1 

15 snatches 135/95 

400 run 

15 Clean and jerk 

400 run 

WOD: 2

21-15-9

Deadlift 135/95

60 double unders after every rd 

July 25, 2018

WOD:

250 row 

30 sec break 

250 ski 

30 sec break 

250 row 

3 rds
2 min between rounds 

Accessory: 

3x20 front rack lunges (weighted) 

4x10 suitcase deadlift (5/5)

July 25, 2018

Come prepared to swim, run, and do some burpees!

Arrival: 10:30AM
WOD starts promptly at NOON!
Bring items for a barbecue. Sign up on the board.

8425 Miller Drive
Miami, FL 33155

Gym will be CLOSED this Saturday! 

July 24, 2018

SWOD: 

Power snatches 

2x3@50,2x3@60

Emom for 

3 split jerks 

1-2 @50

3-4@60

5@65

6-7@70 

WOD:

3 rds of Cindy 

30 V-ups 

3 rds of Cindy 

60 hollow rocks 

3 rds of Cindy 

Accessory:

One hand over head walking 

3x100’ (50’ right hand/50’ left)

( can be one kB or db)

July 23, 2018

SWOD: 

Hang power clean 

2x3@50,2x3@60

Front squats 

5@50,60,65,70

WOD:

20 min amrap 

9 hspu 

12 C2b pull ups 

18 pistols 

36 double unders

July 20, 2018

SWOD:
front squats 4X50,60,65,2X4@70
push press
5X3
WOD:
1 mile run
5 min. break
800m run
3 min.  break
400m run 

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