September 30, 2019

SWOD:

E5MOM

5 back squats (2x40,2x50,1@60)

500 row

5 Bar MU / 15 pull ups WOD:
2 min max wall balls

2 min max kB swings 70/55

2 rds

September 26, 2019

WOD:

100 cal row 

100 wall balls 20/14#

50 ghd sit ups 

100 cal bike

25min cap

September 26, 2019

WOD 1:

EMOM for 15 min

3 Cleans 135/95

3 Front squats 

3 STOH

WOD 2:

3 rds of Cindy

400m run

3 rounds of Cinty

September 24, 2019

SWOD: 

EMOM x 5 (20 min) 

500/350 mts row 

5 deadlift @70-75% 

Accesory

1 min plank 

30 Russian twists 

3 rds

September 24, 2019

SWOD:

Push press 

5@75,3@85

Then for more attempts to go for a heavy 1rm 

WOD:

EMOM x15 (5 rds) 

1-12/9 cal bike 

2-10 kB swings 70/55 + 10 T2B 

3- rest

Optional accessory 

100 BSU

September 23, 2019

SWOD:

Back Squats 

5@75, 3@85

Then for more attempts to go for a heavy 1rm

WOD:

15 min AMRAP

30 Dubs

15 Wall balls 20/14

30 Dubs

15 Pull ups

September 20, 2019

WOD #1:

25 min cap

400 mts run

100 Dubs

30 Snatches 75/55

400 mts run

100 Dubs

30 Snatches 95/65

400 mts run

100 Dubs

30 Snatches 135/95

WOD #2:

12-10-8-6-4-2

Strict pull ups

Strict HSPU

September 19, 2019

SWOD:

Front Squats

5x5

SLDRL

3x16

WOD:

350/300 mts row

12 Deadlift 185/125

14 HRPU

16 Box jumps 24/20

September 17, 2019

SWOD:

Push presses

3@70,80,85

2@90

WOD:

1k/700 mts row

15 Hang clean and jerk 135/95

1/.7 mile bike

15 Hang clean and jerk

September 17, 2019

SWOD:

10-8-6-4-2

Ring row

Dumbbell bench press

WOD:

15 min amrap

10-20-30-40

kB swings 55/35 pull ups

In the  remaining time

Max rounds of:

6 burpees

30 dubs

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