October 17, 2018

SWOD:

Push presses 

5x2 heavy double

Then 

Split jerk 

5x1 heavy single 

WOD:

30/28 cal bike 

10 deadlift 185/135

10 burpees 

3 min break 

25/23 cal bike 

10 deadlift 205/155

10 burpees 

3 min break 

20/18 cal bike 

10 deadlift 225/175

10 burpees

October 16, 2018

WOD:

21-18-15-12-9:

Kettlebell Swings 70/55

CTB Pull-Ups

Row Calories (Females – 18-15-12-9-6)

200 Meter Run after each round.

Accessory/midline:

3 giant sets 

20 ghd sit ups 

15 hollow rocks 

30 double unders

October 15, 2018

SWOD:

Snatch 

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

3 attempts to a heavy single 

Back squats 

3@80,2@85,1@90

3@85,2@90,1@95

  • WOD: JT

  • 21-15-9 Reps For Time

  • Handstand Push-Ups

  • Ring Dips

  • Push-Ups

October 12, 2018

WOD:

WZA WOD 5 

15 min amrap 

30 back squats 135/95

30 ttb 

30 bs

30 deficit hspu 6/4”

30 bs 

30 ring MU 

Accessory:

Deadlift 

6x5 work to a medium weight

October 11, 2018

SWOD:

Emom for 16 min 4 rds 

1-6 strict pull ups 

2-6 strict hspu 

3-6 box jumps 30/24

4- rest 

WOD:

3 rds of 

750 mts 

1 min break 

500 mts row 

30 sec break 

250 row 

3 min break

October 10, 2018

SWOD:

Split jerk 

3@60,2x2@70,2x2@75,1@80,85

WOD:

400 run 

21 hang squat snatches 75/55# 

400 run 

21 hang squat cleans 75/55# 

2 rds

Accessory:
5XME L-sit hold

October 9, 2018

SWOD:

Emom for 6 min 

Squat Snatch 

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

Then 3 “heavy” singles (not on the clock) 

WOD:

9/6 cal bike 

6 burpees over bar 

3 OHS 135/95

6 rds

October 8, 2018

SWOD: WZA 2&3 

8 Minute Clock

 0-3 Minute

Max Rep Clean & Jerk (165, 115lbs)

Transition / 3-5 Minute

 5-8 Minute

1 Rep Max Clean & Jerk

WOD: WZA 1 

12 Minute Time Cap

150 Double Unders

60 Wallballs 20/14

30 Chest to Bar

150 Double Unders

October 5, 2018

WOD:

3x800 run (2 min between runs) 

4 min break 

3x400 rum (2 min between runs)

4 min break 

3x200 run (2 min between runs)

October 4, 2018

SWOD:

Squat snatches 

3@60,65,2x2@70,2@75,1@80,85

Front squats 

3x6@70,2x4@75

WOD:

18-15-12-9-6-3

Cal bike 

Deadlift 185/135# 

Into 

100 BSU

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