Friday August 30, 2019
SWOD: Emom for 8 min (4rds) 1-3 power snatches 60,65,70,75% 2- 30 sec bike/row/ski Into Emom for 8 min (4rds) 1- 3 power clean...
Thursday August 29, 2019
WOD: Teams of 2 100 thrusters 115/75 400 run 100 pull ups 400 run 100 burpees
Wednesday August 28, 2019
WOD: 2 rds of: Emom for 4 min 15/12 cal row Emom for 4 min 10 hang clean 135/95 Emom for 4 min 10 T2B Emom for 4 min 10 deadlift 225/155
Tuesday August 27, 2019
SWOD: Split jerk 5x5, 3x3,2x2 work to a medium challenging weight 5xME strict pull up/5x3 bar or ring MU WOD: 15-14-13-12......3-2-1 kB...
Monday August 26, 2019
WOD: WZA WOD1 9 min amrap 3 hang power snatch 75/55 3 ohs 30 dubs Keep adding 3 reps to the barbell movements ACCESSORY: 3x16 (8/8)...
Friday August 23, 2019
SWOD: Snatch high pull+ power snatch+ ohs 7x1 complex work up to around 80% WOD: 400m run 10 ghd sit ups 400m row 10 ghd sit ups 400m ski...
Thursday August 22, 2019
WOD: FOR TIME 21-15-9 Deadlift 135/95 Pull-up THEN 15-12-9 Power Clean C2B THEN 9-6-3 Clean & Jerk Bar Muscle Up
Wednesday August 21, 2019
SWOD: 10 bench press 10 deficit deadlift (25#) 4 rds ( work to comfortable 10 reps ) slow descent on both movements ACCESSORY: Tabata sit...
Tuesday August 20, 2019
SWOD: Every 2 min for 20 min (10 rds) 10/7 cal bike 2 clean and jerk (Increase weights) WOD: 12-10 -8-6 Alternating db snatches 50/35 T2B
Monday August 19, 2019
SWOD: 16 (8/8)Weighted lunges 16 (8/8) Cossack (no weight) 4 rds WOD: Emom for 16 min (4 rds) 1- 15/12 cal row 2- 20 wall balls 20/14 3-...
