Monday September 30, 2019
SWOD: E5MOM 5 back squats (2x40,2x50,1@60) 500 row 5 Bar MU / 15 pull ups WOD:
2 min max wall balls 2 min max kB swings 70/55 2 rds
Friday September 27, 2019
WOD: 100 cal row 100 wall balls 20/14# 50 ghd sit ups 100 cal bike 25min cap
Thursday September 26, 2019
WOD 1: EMOM for 15 min 3 Cleans 135/95 3 Front squats 3 STOH WOD 2: 3 rds of Cindy 400m run 3 rounds of Cinty
Wednesday September 25, 2019
SWOD: EMOM x 5 (20 min) 500/350 mts row 5 deadlift @70-75% Accesory 1 min plank 30 Russian twists 3 rds
Tuesday September 24, 2019
SWOD: Push press 5@75,3@85 Then for more attempts to go for a heavy 1rm WOD: EMOM x15 (5 rds) 1-12/9 cal bike 2-10 kB swings 70/55 + 10 T2B 3- rest Optional accessory 100 BSU
Monday September 23, 2019
SWOD: Back Squats 5@75, 3@85 Then for more attempts to go for a heavy 1rm WOD: 15 min AMRAP 30 Dubs 15 Wall balls 20/14 30 Dubs 15 Pull ups
Friday September 20, 2019
WOD #1: 25 min cap 400 mts run 100 Dubs 30 Snatches 75/55 400 mts run 100 Dubs 30 Snatches 95/65 400 mts run 100 Dubs 30 Snatches 135/95 WOD #2: 12-10-8-6-4-2 Strict pull ups Strict HSPU
Thursday September 19, 2019
SWOD: Front Squats 5x5 SLDRL 3x16 WOD: 350/300 mts row 12 Deadlift 185/125 14 HRPU 16 Box jumps 24/20
Wednesday September 18, 2019
SWOD: Push presses 3@70,80,85 2@90 WOD: 1k/700 mts row 15 Hang clean and jerk 135/95 1/.7 mile bike 15 Hang clean and jerk
Tuesday September 17, 2019
SWOD: 10-8-6-4-2 Ring row Dumbbell bench press WOD: 15 min amrap 10-20-30-40 kB swings 55/35 pull ups In the remaining time Max rounds of: 6 burpees 30 dubs
