December 30, 2019

SWOD:
Front squats 4X3

Back squats 4X5


WOD:
EMOM x 16 (4rds) 
1-10 kB snatches 55/35
2-10 goblet squats 
3-10 kB swings 
4- 30 dubs 

ACCESSORY:
60 sit ups any type

December 27, 2019

WOD:
Team of 2

150 cal bike

100 t2b

50 clean and jerk 135/95

Perform on any order, split as desire and both athletes perform at same time

December 26, 2019

WOD:
500 row -400-300-200-100

100 dubs

5 MU -4-3-2-1

( if not MU 10 ring Dips every time)

December 24, 2019

WOD:

"12 Days of Christmas"

1 sdhp 75/55

2 thrusters

3 presses

4 power cleans

5 power snatch

6 kb swing 55/35

7 pull ups

8 t2b

9 box jump over

10 du

11 burpees

12 calorie bike

December 23, 2019

SWOD:

4x12 (6/6)back rack forward lunges

WOD:

3 min amrap

3 snatches 95/65- cleans 135/95

6 push ups

9 air squats

1 min break

4 rds

(First two rds snatches last 2 cleans)!

December 19, 2019

WOD:

EMOM x 16

Odd: 5 hang power snatch

Even: 15/12 cal row

3 min rest

EMOM x16

Odd: 5 hang power clean

Even: 12 t2b

Work your weight up on both

December 19, 2019

SWOD:

E2MOM x6

2 front squats

10/7 cal bike

WOD:

10 min go as far as possible

3-6-9-12-15-18..... adding 3

Dual kB deadlift 70/55

Box jump over 24/20

Wall balls 20/14

Accessory:

20 hollow rocks

20 Russians twist

2-3 rds

December 18, 2019

SWOD:
In 20 min

5 push presses

5 strict pull ups

Go up in weight in both 

WOD:
15 min amrap 5 bar MU/10 pull ups 20 kB swings 55/35 30 dubs

December 17, 2019

WOD:
Teams of 2

36 min amrap

in relay style

10 cal row

7 HSPU

1 power clean 185/125

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

October 23, 2020

October 20, 2020

October 19, 2020

October 16, 2020

October 13, 2020

October 11, 2020

Please reload

Archive