July 31, 2019

SWOD:

Deadlift

3@70,3@80,3@85

2@90

WOD:

“Jackie”

1000 meter row

50 thrusters 45/35

30 pull ups 

ACCESSORY:

3x16 (8/8) half kneeling single arm Arnold press

July 30, 2019

SWOD:

Every 2 min for 20 min (10 rds)

10 T2B

1 hang power snatch

1 power snatch

Start light climb up 

WOD:

Emom for 12 min (4 rds)

1- Max kB swings 55/35

2- Max burpee box jumps 24/20

3- rest

July 29, 2019

SWOD:

Back squat 

3@70,3@80,3@85

2@90 

45 sec plank after each set 

WOD:

18 min amrap 

7 cal bike 

7 power clean 135/95

7 wall balls 20/14

July 26, 2019

SWOD:

Strict press

5@65,75,80

then Max UB reps @85 WOD:

“The Grippy"

9 min amrap

20 Russian kB swings 70/55

15 T2B

10 hang power snatches 115/75

5 OHS

July 25, 2019

WOD:

2 Rounds of

800m Run

Then:

15 Rounds of

5 Wall Ball

3 Burpee

1 Clean

July 24, 2019

SWOD:

Deadlift

5@65,75,80 then

Max UN reps @85

WOD:

3 min amrap

6 cal bike

6 front rack lunges 95/65#

1 min break

3 min amrap

6 pull ups

6 front squats 95/65#

1 min break

2 rds of everything

July 23, 2019

SWOD:

Muscle snatches 

15 minutes working on 

3 position muscle snatch

1 above+ 1 below + 1 from floor 

WOD:

21-15-9 

Push jerks 135/95

Burpees over bar 

GHD sit ups

July 22, 2019

SWOD:

Back squats 

5@65,75,80 then 

Max UB reps @85 

Perform 30 sec planks after each set 

WOD:

15 min amrap

10 cal row 

10 wall balls 20/14#

2 squats cleans 

Start @50% and add 5% every 2 rds

July 19, 2019

SWOD:

Power Clean and jerk Emom for 10 min

2 reps

Immediately into Squat Clean and jerk
Emom for 10 min 1 rep Start the first emom around 50% and climb by feel

WOD:

12 min to

Buy in: 1k row

then in remaining time amrap of 21 kB swings 55/35

12 hspu

July 18, 2019

WOD:

20 pull ups

10 bench presses 135/95

40 cal bike/row/ski/ 200 dubs

4 rds

( each round u will move to the next “cardio” movement)

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