October 31, 2018

Warm up; 

1 min bike 

5 walk outs

5 Russian baby squats 

1 rd 

Into: 

30 sec bike 

10 sit ups 

10 reverse lunges 

1 rd 

Into; 

5 kipp swings 

3 ttb 

2 pull ups (kipping) 

1 bar MU 

1 rd

WOD:

Every 3 min for 21 min (7 rds) 

400 run 

6 ttb 

3 bar MU 

October 30, 2018

SWOD:

Front squats 

2x5@50,2x5@60,5@65

WOD:

21 hang power clean 135/95

21 bar facing burpees 

100 dubs

15 hang power clean 

15 bar facing burpees

75 dubs

9 hang power clean 

9 bar facing burpees 

50 dubs

October 29, 2018

WOD: 

20/14 cal row 

10 thrusters 115/80

5 rds 

MIDLINE:

15 bb rollouts 

20 glute bridges 

30 sec supine hold ghd

30 sec pronated hold ghd 

3 rds

October 26, 2018

SWOD: 

1rm squat clean 

2x2@60,2x2@70,2@75

1@80 then 5 attempts to go heavy 

Front squats 

2@50,60,70,75,80,85 

WOD:

9 min amrap 

8 thrusters 75/55

5 deadlift 225/135

10 thrusters

5 deadlift 

12 thrusters 

5 deadlift 

14 thrusters 

5 deadlifts 

Continue adding 2 reps to the thrusters...

October 25, 2018

WOD:

Teams of 2 

30 alternating squat cleans 135/95

200 dubs 

30 alternating box jump overs 30/24#

200 dubs 

30 alternating clusters 135/95

200 dubs 

Into 60 wall balls 20/14# 

Accessory:

8 Romanian deadlift 

30 glute bridges 

4 rds 

200 sit ups

October 24, 2018

SWOD:

3@60,3@65,2@70,1@70,75,80,85

Then 5 attempts to go for a heavy single 

WOD:

50/35 cal row 

35 lateral burpees over bar 

50 ohs 95/65#

October 23, 2018

WOD:

400 run 

Then 

21 c2b 

15/12 cal bike 

3-5 min break 

400 run 

Then 

15 ttb 

12/9 cal bike 

2 rds 

3-5 min break 

400 run 

Then 

9 pull ups 

9/6 cal bike 

3 rds 

Accessory:

15  ghd sit ups 

15  back ext 

3 rds

October 22, 2018

SWOD:

Snatch built to a 1rm 

Back squats 

3@60,70,75,80,85

Then one shot a 10rm 

WOD:

15 min amrap 

10 power cleans 95/65

10 squat cleans 

10 lunges 

10 push presses 

10 thrusters 

30 dubs between movements

October 19, 2018

SWOD:

Squat clean 

2@60,65,70,75,1@80,85,90

Back squats 

2x3@60,2x3@70,3@80,1@85

WOD:

Every 5 min for 20 min 

250m row

20 SDHP 

15 wall ball 20/14

October 18, 2018

SWOD:

Emom for 16 min (4 rds) 

1- 20-30 sec L-sir hold 

2- 7 ring push ups 

3- 7 strict ttb 

4- 30 double unders 

WOD:

Teams of 2 

20 slamball Clean 100/75# 

30 box jumps overs 24/20

40 c2b pull ups 

50 wall balls 20/14

60 push ups 

70 kB snatches 55/35

80 sit ups 

90 double unders 

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