April 30, 2019

SWOD:

Every 2 min 

6 pull-ups + hang snatches 

Rd 1-2 5@50%

Rd 3-4 4@60%

Rd 5-6 3@70%

Rd 7-8 2@80%

Rd 9-10 1@90% 

WOD:

Emom for 12 min (4 rds) Max reps 

Min 1 Max kB swings 55/35

Min 2 Max burpee box jump over 24/20”

Min 3 rest

April 29, 2019

SWOD:
back squat

10 min. for a heavy double

one shot 20 reps.

WOD: 

15 min amrap 

7/5 cal bike + one round of “HSPU The chief” 

3 power cleans 

6 HSPU

9 air squats 

Weight Increases every 2 rounds

135/95,155/105,175/110,195/115,215/120...... hasta q se seque el malecón

April 26, 2019

SWOD: 

Thrusters 

5x5 increase weight as u go 

WOD:

80 alt dB snatches 50/35

60 one db ohs 

40 wall balls 20/14 

20 one db oh lunges

April 25, 2019

WOD:

8 min to 

100 dubs 

Build to a max hang power snatch 

2 min break 

8 min to 

100 dubs

Build to a max hang power clean 

2 min break 

4 min to 

100 dubs

Max bar MU 

ACCESSORY:

30 Russian twist 

15 Russian kB swings 70/55 

4 rds

April 24, 2019

WOD # 1 

“Running Diane” 

21-15-9

Deadlift 225/135

Hspu 

400 mts run after every set 

Rest as needed 

WOD # 2 

“Benching Cindy” 

3 rds of Cindy 

12 bench presses 225/135 

2 rds of Cindy 

9 bench presses 

1 rd of Cindy 

6 bench presses

April 23, 2019

SWOD:

Every 2 min for 20 min (10rds) 

10/7 cal bike 

2 power cleans and jerks 

(increase weights up) (start light) 

WOD:

30 stoh 95/65

20 ghd sit ups 

3 rds 

( every min 4 burpees, start with burpees)

April 22, 2019

SWOD:

Back squat

10 min. for a heavy double or single

one shot at 20 reps

WOD:

“The 21s” or “The 42s” 

Individual-21 reps

Teams-42 reps

T2B

Wall balls 20/14#

C2B pull ups 

Lunges 40/25# dB 

Db snatches 

Db stoh 

Squats 

Burpee pull ups

April 19, 2019

SWOD:

Front squats 

5x5 stay in the medium to heavy range 

WOD:

6 Hang clean 155/105#

6 Reverse lunges (bar in front rack) 

60 Dubs 

6 rds 

ACCESSORY:

1 min plank 

Max UB MU or strict pull ups

3 rds 

April 18, 2019

SWOD:

Snatch 

3 position snatch (above, below knee and floor) 

2@50,55,60,1@65,70

Focus on Technique 

WOD:

Tabata these 

1-sit ups 

2- burpees 

Then:

12 min amrap 

1-2-3-4- as far as posible 

snatch 95/65#

push up

clean and jerk 95/65#

April 17, 2019

WOD:

400 row 

400 run 

21-15-9

deadlift 135/95

Burpees over bar 

400 run 

400 row 

ACCESSORY:

15 bench press 

15 Russian kB swings 

3 rds

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