February 28, 2020

SWOD:
Strict presses 
3x5,3x3 

WOD:
8 cal row 
8 box jumps 30/24
8 burpees 
8 alt db snatches 50/35 
8 rds

February 27, 2020

SWOD:

Every 90 sec x10 
3 hang power cleans 
4 front squats 
5 burpees 
Start light and work weight up 

WOD:
10 min amrap 
7 T2B 
21 Russian kB swings 70/55
7 T2B 
21 sit ups

 

February 26, 2020

SWOD:
Deadlift 
5@65,75 then max UB reps @85% 

WOD:
15 min amrap 
5 bench press 155/95
1 rope climb 
15 wall balls 20/14 
200 mts run

February 25, 2020

SWOD:
Every 2:30 min x 6 
250 row 
3 power snatches 
(Start around 60% try to climb up) 

WOD: 
For time
30-20-10
kB swings 55/35
Pull ups 
30 dubs after each round 
Immediately into 
10-20-30 
kB swings 55/35
HSPU
30 dubs after each rd

February 25, 2020

SWOD:
Back squats 
5@65,75 and then max UB reps @85% 

WOD: 
2 min amrap 
10/7 cal bike 
10 t2b 
Max front squats 185/135
1:30 rest 
5 rds 

February 19, 2020

SWOD:

E4MOMx5 
20/15 cal bike 
10 bench press
50-60% weight on bench 

WOD: 
100 pull ups 
Perform 5 dumbbell thrusters EMOM 50/35
(10 min cap)

 

February 19, 2020

SWOD:
EMOMx3 3 power cleans 
EMOMx3 2 power cleans 
EMOMx3 1 power clean 

WOD:
20 wall balls 20/14 
20 kB swings 70/55 
4 rds 

Accessory:
3x45-60 sec planks 
( u can add weight)

February 19, 2020

WOD:
Teams of 2 
On a running clock
@0:00-9:00 amrap 
20 OH walking lunges 45/25 (plate) 
20 t2b 

@11:00-18:00
1 mile run 

@21:00-35:00 
21-15-9 
Front squats 145/95
Burpees over bar 
Hspu

February 18, 2020

SWOD:

EMOMx10 
3 snatches (@60-70%) 


WOD:
20 min amrap 
7/5 cal bike 
7 C2B pull ups 
7 clean and jerk 135/95

February 17, 2020

SWOD:
“Crossfit Total”
Max Back squat
Max strict press
Max deadlift 
30 min cap


Accessory: 
1mile bike 
1k ski 
1k row

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