Wednesday July 31, 2019
SWOD: Deadlift 3@70,3@80,3@85 2@90 WOD: “Jackie” 1000 meter row 50 thrusters 45/35 30 pull ups ACCESSORY: 3x16 (8/8) half kneeling single...
Tuesday July 30 ,2019
SWOD: Every 2 min for 20 min (10 rds) 10 T2B 1 hang power snatch 1 power snatch Start light climb up WOD: Emom for 12 min (4 rds) 1- Max...
Monday July 29 , 2019
SWOD: Back squat 3@70,3@80,3@85 2@90 45 sec plank after each set WOD: 18 min amrap 7 cal bike 7 power clean 135/95 7 wall balls 20/14
Friday July 26, 2019
SWOD: Strict press 5@65,75,80 then Max UB reps @85 WOD: “The Grippy" 9 min amrap 20 Russian kB swings 70/55 15 T2B 10 hang power snatches...
Thursday July 25, 2019
WOD: 2 Rounds of 800m Run Then: 15 Rounds of 5 Wall Ball 3 Burpee 1 Clean
Wednesday July 24, 2019
SWOD: Deadlift 5@65,75,80 then Max UN reps @85 WOD: 3 min amrap 6 cal bike 6 front rack lunges 95/65# 1 min break 3 min amrap 6 pull ups...
Tuesday July 23, 2019
SWOD: Muscle snatches 15 minutes working on 3 position muscle snatch 1 above+ 1 below + 1 from floor WOD: 21-15-9 Push jerks 135/95...
Monday July 22, 2019
SWOD: Back squats 5@65,75,80 then Max UB reps @85 Perform 30 sec planks after each set WOD: 15 min amrap 10 cal row 10 wall balls 20/14#...
Friday July 19 ,2019
SWOD: Power Clean and jerk Emom for 10 min 2 reps Immediately into Squat Clean and jerk Emom for 10 min 1 rep Start the first emom...
Thursday July 18, 2019
WOD: 20 pull ups 10 bench presses 135/95 40 cal bike/row/ski/ 200 dubs 4 rds ( each round u will move to the next “cardio” movement)
