Tuesday April 30, 2019
SWOD: Every 2 min 6 pull-ups + hang snatches Rd 1-2 5@50% Rd 3-4 4@60% Rd 5-6 3@70% Rd 7-8 2@80% Rd 9-10 1@90% WOD: Emom for 12 min (4...
Monday April 29, 2019
SWOD: back squat 10 min. for a heavy double one shot 20 reps. WOD: 15 min amrap 7/5 cal bike + one round of “HSPU The chief” 3 power...
Friday April 26, 2019
SWOD: Thrusters 5x5 increase weight as u go WOD: 80 alt dB snatches 50/35 60 one db ohs 40 wall balls 20/14 20 one db oh lunges
Thursday April 25, 2019
WOD: 8 min to 100 dubs Build to a max hang power snatch 2 min break 8 min to 100 dubs Build to a max hang power clean 2 min break 4 min...
Wednesday April 24, 2019
WOD # 1 “Running Diane” 21-15-9 Deadlift 225/135 Hspu 400 mts run after every set Rest as needed WOD # 2 “Benching Cindy” 3 rds of Cindy...
Tuesday April 23, 2019
SWOD: Every 2 min for 20 min (10rds) 10/7 cal bike 2 power cleans and jerks (increase weights up) (start light) WOD: 30 stoh 95/65 20 ghd...
Monday April 22, 2019
SWOD: Back squat 10 min. for a heavy double or single one shot at 20 reps WOD: “The 21s” or “The 42s” Individual-21 reps Teams-42 reps...
Friday April 19, 2019
SWOD: Front squats 5x5 stay in the medium to heavy range WOD: 6 Hang clean 155/105# 6 Reverse lunges (bar in front rack) 60 Dubs 6 rds...
Thursday April 18, 2019
SWOD: Snatch 3 position snatch (above, below knee and floor) 2@50,55,60,1@65,70 Focus on Technique WOD: Tabata these 1-sit ups 2- burpees...
Wednesday April 17, 2019
WOD: 400 row 400 run 21-15-9 deadlift 135/95 Burpees over bar 400 run 400 row ACCESSORY: 15 bench press 15 Russian kB swings 3 rds
