January 31, 2019

SWOD:

6x2 Muscle snatches + 1 power snatch + 2 ohs 

WOD:

50 pull ups 

Into 

8/6 cal bike 

8 kB snatches 70/55

3 rds 

Into:

16/ 11 cal bike 

16 kB snatch 

ACCESSORY:

100 weighted bsu ( use a medball)

January 30, 2019

SWOD: 

Back squats 

2x2@50,60,65

2@70 

WOD:

1-2-3-4-5-6-7-8-9-10

Front squats 95/65

30 dubs after each rd 

ACCESSORY:

6 strict hspu 

12 goblet reverse lunges 

3 rds not for time

January 29, 2019

WOD:

16 min amrap 

8 power clean 155/105

8 stoh 

16/11 cal bike 

16 deadlift 225/155

16 burpees over bar 

ACCESSORY:

30 sec plank march

20 each side plank rotations 

30 sec ring plank 

3 rds

January 28, 2019

SWOD:

Hang squat cleans 

5x2 build to a heavy double (more to prep for front squats) 

Front squats 

1@80,85

2x1@90,95

WOD:

27/21 cal row 

27 thrusters 95/65 

27 c2b pull ups 

3 min break 

21/15 cal row 

21 thrusters 

21 pull ups 

3 min break 

15/12 cal row 

15 thrusters 

15 t2b

January 25, 2019

SWOD:

3 strict presses + 3 push presses 

6x1 complex work weight up 

WOD:

10 ohs 95/65# 

12 push ups 

50 dubs 

5 rds 

ACCESSORY:

20 sec hollow hold 

10 tuck sit ups 

20 flutter kicks 

10 hollow rocks 

3 rds

January 24, 2019

WOD:

100 cal row 

100 cal ski 

100 cal bike 

Perform 7 burpees every 2 min starting @0:00

January 23, 2019

SWOD:

1 power snatch + 2 squat snatches 

2@60,65,70

1@65,70,75 

WOD:

10 hang power clean 135/95#

15 BSU 

10 box jump 30/24”

250 row 

3 rds 1 min break between rds 

ACCESSORY:

100’ Dual kB front rack walk 

30 hollow rocks 

100’ bottom up kB carry 

3 rds

January 22, 2019

WOD:

“Karen” 

150 Wallballs (20/14)

Into :

“Randy” 

75 Power Snatches (75/55 lb)

Rest as needed 

Burpee box jump over 24/20”

15-12-9 

60 dubs after each round

January 21, 2019

SWOD:

Strict press 

7x3 work weight up 

Deadlift 

2@60,65,70,75,80

WOD:

12 min cap 

12/8 cal bike 

8 cleans 155/105

3 rds 

Into 

50’ front rack lunges 120/85 

January 18, 2019

SWOD:

2 Hang squat clean + 1 jerk 

6x1 Work weight up 

WOD:

21 cal row 

15 box jump over 24/20”

9 thrusters 95/65

18 cal row 

15 box jump over 

9 thrusters 135/95

15 cal row 

15 box jump over 

9 thrusters 155/110

12 cal row 

15 box jump over 

9 thruster 175/120

Accessory:

1200 mts run

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

October 23, 2020

October 20, 2020

October 19, 2020

October 16, 2020

October 13, 2020

October 11, 2020

Please reload

Archive