August 31, 2018

SWOD:

Back squats 

5@60,65,70

WOD:

5 snatches 135/95

100 Dubs 

7 Clean and jerk 

300 row 

9 thruster 

200 Dubs 

11 back squats 

500 row 

2 rds

August 30, 2018

SWOD:

30 reverse V-ups 

20 hollow rocks 

45 sec plank 

3 rds 

Then 

30 tuck sit ups 

30 sec plank 

2 rds 

WOD:

Emom for 12 min (6rds) 

1- 60 dubs 

2- 100’ walk bear hug slam ball 100/75

August 29, 2018

WOD:

24 cal bike 

12 burpees 

12 cal ski 

24 cal bike 

1 min break 

12 cal bike 

24 burpees 

24 cal ski 

12 cal bike 

1 min break 

24 cal bike 

12 burpees 

12 cal ski 

24 cal bike 

SWOD:

3x12 back rack lunges (6/6) 

2x12 goblet squats 70/55

3x12 deficit Romanian deadlift 4”

August 28, 2018

SWOD:

Power clean 

3@50,60,70 

Push presses 

5x2 to a challenging weight 

WOD:

5 strict pull ups 

5 bench press ( body weight) 

10 rds 

Accesory:

4x 10 hollow rocks + 20 sec hollow holds + 10 hollow rocks

August 27, 2018

SWOD:

Power snatch 

4@60,65 2x4@70 

Front squats 

3@80,85,90

3x1@90+ 

WOD:

10 deadlift 185/125#

20 wall balls 20/14#

10 box jump over 24/20”

5 rds

August 24, 2018

SWOD:

Strict presses 

7x3 work weight up 

WOD:

Emom for 24 min (4 rds) 

1- 10  front squats 95/65

2- 10 pull-ups 

3- 10 push presses 

4- 10 pull-ups 

5- 10 thruster 

6- 50 DU

August 23, 2018

SWOD:

Back squats 

4x5@60,5@70

WOD:

200 run 

5 squat snatches 185/125 

14 kB swings 55/35 

4 rds 

Accesory: 

100 bsu

August 22, 2018

WOD:

1 min bike

20 air squats 

40 sec bike

10 air squats 

20 sec bike 

1 min break 

3 rds 

SWOD:

20 one arm dumbbell thruster 50/35 (10/10)

20 one arm overhead db lunges (10/10)

20 one arm db Single Legged Romanian Deadlift (10/10)

3 rds 

Accessory: 

3x1 min plank 

4x30 sec side plan...

August 21, 2018

SWOD:

Snatch balance 

6x3 

hang squat snatches 

5@50,3x3@60 

Split jerk 

5x2 work on technique 

WOD:

100 double unders 

30 pull ups 

10 burpees box jump over 30/24

100 double unders 

20 ch2b pull ups 

10 burpees box jump over 

100 double unders 

10 strict pull ups 

10 burpees box jump...

August 20, 2018

SWOD:

3 position snatch 2x1@50,1@60

Front squats 

3@70,2x3@75

WOD:

30-15-20-10-5

deadlift 155/105 

wallballs 20/14

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