Friday March 29, 2019
SWOD: Emom for 14 min (7rds) 1- 5 push presses (climbing) 2- 5 strict pull ups WOD: 40 front squats 75/55 10 kB swings 55/35 40 push...
Thursday March 28, 2019
WOD: 400 row before each round 10-8-6-4-2 deadlift (body weight) bench press (body weight) 400 run after each round
Wednesday March 27, 2019
SWOD: Emom for 5 min 3 hang power snatches Emom for 5 min 2 hang power snatches Emom for 5 min 3 hang power clean Emom for 5 min 2 hang...
Tuesday March 26, 2019
SWOD: Back squats 10 min to go for a Heavy 5reps ( I know legs are tired, take that into consideration before going tooooo heavy) WOD: 15...
Monday March 25, 2019
WOD: 10 hang snatches 95/65 10 full snatches 115/75 10 OHS 135/95 30 bar Facing burpees 10 hang clean 135/95 10 squat clean 155/105 10...
Friday March 22, 2019
Workout 19.5 33-27-21-15-9 reps for time of: thrusters 95/65 Chest-to-bar pull-ups Time cap: 20 minutes
Thursday March 21, 2019
SWOD: 10 min to work on a “challenging” complex 2 front squats + 2 split jerk WOD: 15 snatches 75/55 30 dubs 3 rds Into 15 Russian kB...
Wednesday March 20, 2019
WOD: 800 mts run Into: 10 bench press 95/65 10 pull ups 3 rds Into 800 mts row 10 bench press 135/95 10 C2B pull ups 2 rds Into: 800 mts...
Tuesday March 19, 2019
SWOD: Back rack reverse lunge 4x12 (6/6) Alternating with 3 high box jump ( increase both weight and height accordingly) WOD: 12 min...
Monday March 18, 2019
WOD: Every 3 min for 30 min (10 rds) 12/10 cal row 12/10 cal bike 3 cleans and jerk ACCESSORY: 100 medball sit ups
