September 28, 2018

SWOD:

1 Hang power clean + 1 Clean + 3 front squats 
2x1@50,2x1@60,2x1@70

WOD:

Filthy 50

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35 lb)

50 Back Extensions

50 Wall Balls (20/14 lb)

50 Burpe...

September 27, 2018

SWOD:

Snatches 

2x5@60,2x3@65,2x2@70 

WOD:

12-9-6 

Strict presses 95/65

TTB

Into 

15-12-9

Push presses 115/80

V-ups 

Into 

18-15-12 

Push jerk 135/95

GHD sit ups

September 26, 2018

SWOD:

Push presses 

3x10 

WOD:

4&5 Dragon Challenge

September 25, 2018

WOD:

Wod 3 from Dragon Challenge 

Accessory:

3x15 each strict db shoulder press 

3x12 barbell bicep curl 

4x20 hollow rock into max hold

September 24, 2018

SWOD:

Front squats 

6@60,70,75,80

WOD:

Wod 1 & 2 Dragon Challenge

September 21, 2018

 SWOD:

Snatch 4x3@50

Clean and Jerk 3x3@50

Front squats 

3x8@50

WOD:

12 weighted lunges 115/75#

10 box jump over 24/20"

8 kb swings 70/55#

4 rds 

2 min break btween rds 

September 20, 2018

SWOD:

3x8 ach arm kneeling DB strict press 

3x8 each DB row 

WOD:

21-18-15-12-9-6-3

cal bike 

BSU 

September 19, 2018

WOD

800 mts run 

2 min break 

600 mts run 

1:30 min break 

400 mts run 

1 min break 

200 mts run 

rest as needed 

Odd  work 

40' sled push 

40' sled pull 

10 tire flips 

3 rds

September 18, 2018

SWOD:

Hang Squar Snatches 

2x3@50,2x3@60

Push Press 

6x6 Moderate weight 

WOD:

15 Pull ups 

12 Cal bike 

9 Bar MU (scale strict pull ups)

4 rds 

September 17, 2018

SWOD:

Power Cleans

3@50, 3x3@60

Front Squats

7@60, 2x7@65

WOD:

3 Cleans 205/135

10/8 Cal row

3 rds

3 min break

9 Thruster 135/95

35 Double unders

3 rds

3 min break

20 Deadlift 205/135

20 Burpees over bar

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