March 29, 2019

SWOD:

Emom for 14 min (7rds) 

1- 5 push presses (climbing) 

2- 5 strict pull ups 

WOD: 

40 front squats 75/55

10 kB swings 55/35

40 push presses 

10 kB swings 

*Repeat lowering both the front squats and the push presses 

30-20-10 

*Swings remain at 10

March 28, 2019

WOD: 

400 row before each round 

10-8-6-4-2 

deadlift (body weight) 

bench press (body weight)

400 run after each round

March 27, 2019

SWOD:

Emom for 5 min 

3 hang power snatches 

Emom for 5 min

2 hang power snatches 

Emom for 5 min 

3 hang power clean 

Emom for 5 min 

2 hang power clean 

WOD:

10 min amrap (as far as posible) 

1-2-3-4-5.....10-11....15-16 

Burpee 

Alternating dB snatches 

30 dubs after each round

March 26, 2019

SWOD:

Back squats 

10 min to go for a Heavy 5reps 

( I know legs are tired, take that into consideration before going tooooo heavy) 

WOD:

15 min amrap 

200 mts run 

15 push ups 

15 bsu 

30 wall balls 20/14#

March 25, 2019

WOD:

10 hang snatches 95/65

10 full snatches 115/75

10 OHS 135/95

30 bar Facing burpees 

10 hang clean 135/95

10 squat clean 155/105

10 front squats 175/115

ACCESSORY:

20 sec hollow hold 

10 hollow rocks 

10 v ups 

3 giant sets

March 22, 2019

Workout 19.5

33-27-21-15-9 reps for time of:

thrusters 95/65

Chest-to-bar pull-ups

Time cap: 20 minutes

March 21, 2019

SWOD:

10 min to work on a “challenging” complex 

2 front squats + 2 split jerk 

WOD:

15 snatches 75/55

30 dubs 

3 rds 

Into

15 Russian kB swings 55/35

15 sit ups 

30 dubs 

3 rds

March 20, 2019

WOD:

800 mts run 

Into:

10 bench press 95/65

10 pull ups 

3 rds 

Into 

800 mts row 

10 bench press 135/95

10 C2B pull ups 

2 rds 

Into:

800 mts bike (.5 miles) 

10 bench press 165/115

10 ring MU 

1 rd

March 19, 2019

SWOD: 

Back rack reverse lunge 

4x12 (6/6) 

Alternating with 3 high box jump 

( increase both weight and height accordingly) 

WOD:

12 min amrap 

20 wall balls 20/14 

20 t2b 

40 ohs 45/35# (just barbell) 

20 box jumps 24/20”

20 wall balls

March 18, 2019

WOD:

Every 3 min for 30 min (10 rds) 

12/10 cal row 

12/10 cal bike 

3 cleans and jerk 

ACCESSORY:

100 medball sit ups

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