January 31, 2020

SWOD:
15-20 min to work on 3 position snatch 

WOD:
800 run 
40 jerks 115/75
20 burpees 
400 run 
30
15 
200 run 
20
10

January 30, 2020

WOD:
EMOMx28 min 
1-3 back squats @50% (from rack)
2- 3 squat cleans (work up) 
3- 12 t2b
4- 12/9 cal bike 

Accessory:
100 sit ups

January 29, 2020

SWOD:
EMOMx15 
1- 5 bench pres
s (climb up) 
2- 5 deadlift 225/155
3- rest 

WOD:
15 min amrap 
15/12 cal bike 
9 burpees 
9 weighted step over box 24/20” @50/35#

January 28, 2020

WOD:
On a running clock 
00:00 to 12:00 to complete 
400 run
400 row 
3 rds 
Then 
12:00 to 20:00 to set a heavy power clean 
20:00 to 25:00 rest 
25:00 to 30:00
Amrap 
5 stoh 135/95
10 T
2B

January 27, 2020

SWOD:
Every 90 sec x 7 
1 clean
1 front squat
1 jerk 
1 thruster 
Work weight up all UB 

WOD:
10 cleans 155/105
50 air squats 
10 front squats 
50 squats 
10 stoh 
50 air squats

January 24, 2020

SWOD:
15-20 min snatch work 
go for heavy single or just work on technique 

WOD: 
4 min amrap 
4 single hand devil press 50/35
8 t2b 
1 min break 
3 rds

January 23, 2020

WOD:
10 min amrap 
5 power clean 135/95
5 bench press 135/95
(5min. break)

10 min amrap 
50 dubs
5 ring MU/10 pull ups 
(5 min. break) 

10 min amrap
10 cal bike 
10 cal skier

 

January 22, 2020

SWOD:
Weightlifting conditioning 
E5MOMx5 
500 row 
Deadlift 
3-3-2-1-1 
Increase and go for a heavy single on the last round 

WOD:
“Annie”
50-40-30-20-10
DU
BSU 

January 21, 2020

SWOD:
Weightlifting conditioning 
EMOMx18 
1- 12 burpees 
2- 3 clean and jerk 
(3x3 clean and jerk, 3x2 and 3x1) 
Increase weight if possible 

WOD:
12 min amrap 
30 kB swings 55/35
10 push ups 
20 hang clean 95/65
10 push ups

January 20, 2020

SWOD:
Front squats 
5x5 
(Perform 1 legless rope climb or 10 strict pull ups after each round) 

WOD:
for time (15 min cap)  
75 front squats 95/65
75 cal bike 
75 pull ups 
(Partition any way)

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