May 31, 2019

SWOD;

Deadlift 

Emom for 6 min 

10-8-6-4-2-2 ( work weight up to a confortable but challenging weight)

WOD: every 2 min for 10 min (5 rds) 

12/9 cal bike 

9 Bar Facing burpees 

ACCESSORY: 

4x20=10 each leg suitcase reverse lunges

May 30, 2019

WOD:

3 double KB thrusters 70/55

3 Bar MU 

10 rds 

ACCESSORY:

12 dumbbell bench press 

15 barbell bend over row 

4 rds 

Then: 

Every 2 min for 6 min (3rds) 

300/250 mts row 

Max V-ups

May 29, 2019

SWOD:

Front squats 

2x3@50,60

3@70,80

3x1@90 

WOD:

10 push jerks 115/75

15 TTB

5 rds 

2 min rest 

10 push jerks 135/95

15 wall balls 20/14#

2 rds 

May 28, 2019

Weightlifting WOD:

Emom for 10 min 

1- 3 hang power snatch 135/95

2- 60 dubs- 12/9 cal row 

(3 min break)

Emom for 10 min 

1- 3 hang power clean 185/125

2- 60 dubs - 12/9 cal bike 

(3 min break )

Emom for 10 min 

1- 5 deadlift 225/155

2- 60 dubs- 12/9 cal ski

*alternate the e...

May 28, 2019

Memorial Day:
"Murph"

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run 

May 24, 2019

Weightlifting WOD:

“The Real Man” 

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

Back squats @body weight 

Bench press @body weight 

Strict pull ups 

ACCESSORY:

2 min bike 

25 bsu 

2 min row

25 bsu 

2 min ski 

25 bsu

May 23, 2019

SWOD:

Emom for 20 min 

1=15 wall balls 20/14# 

2=10-10-8-8-6-6-4-4-2-2 snatches 

Weights:

75/55, 95/65, 115/75, 135/85, 155/95 

WOD:

10 min amrap 

KB swings 

10-20-30-40...... 

10 HSPU after each round

May 22, 2019

WOD: 

400 mts run

1 rd of DT 

400 mts bike 

1 DT 

400 row 

1 DT

400  mts ski 

1 DT 

DT:
12 Deadlifts 155/105 
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
*Scaled 135/95 or 115/75

ACCESSORY: 

100 BSU 

50 hollow rocks

May 21, 2019

WOD: 

From 0:00 to 5:00

100 dubs 

20 burpees 

From 5:00 to 10:00

5 push jerks 135/95

10 pull ups 

10:00 to 15:00

100 dubs 

20 burpees 

From 15:00 to 20:00 

5 push jerks 165/110

10 C2B pull ups 

From 20:00 to 25:00

100 dubs 

20 burpees 

From 25:00 to 30:00

5 push jerks 185/115

5 ring MU 

...

May 20, 2019

SWOD:

Front squats 

2x3@50,60

5@65,75,85 

WOD:

15 min amrap 

3-6-9-12-15..... as far as possible 

Cal row 

OHS 95/65

Wall balls 20/14

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