Friday November 29, 2019
SWOD: EMOM x10 3 power snatches (work weight up) WOD: 10 cal row 10 stoh 115/75 10 pull ups 10 hspu 5 rds 1 min break between rds
Wednesday November 27, 2019
SWOD: Front squats 2x5, 2x3, 2x2 use weights by feel (should Increase weight as u lower reps) WOD: 21-15-9 Cal skier Hang power clean...
Tuesday November 26, 2019
SWOD: 5x3 strict presses work weight up WOD: 50 dubs 10 hang snatches 75/55 10 thrusters 3 rds Into: 50 dubs 10 hang cleans 75/55 10 SDHP...
Monday November 25, 2019
SWOD: back squat 10 min to build a heavy double 20 UB reps WOD: 15 min amrap 21 wall balls 15 cal row 9 deadlifts 225/155
Friday November 22, 2019
WOD#1: 5 bench press 135/95 2 rope climbs 200 mts run 5 rds 1 min break between rds Rest as needed WOD#2: 9 min amrap 16 wall balls 20/14...
Thursday November 21, 2019
SWOD: Every 90 sec for 12 rds 30 dubs/30 singles 1 snatch (power or squat) Increase weight WOD: Teams of 2 400 run 20 cal bike/20 cal row...
Wednesday November 20, 2019
WOD: 25 minute cap 5 pull up 10 push up 15 air squat 10 pull up 20 push up 30 air squat 15 pull up 30 push up 45 air squat 20 pull up 40...
Tuesday November 19, 2019
SWOD: 3 strict presses + 3 push presses + 3 push jerks Into 2 push presses + 2 push jerks Into 1 push jerk (Work each complex to a heavy...
Monday November 18, 2019
SWOD: Back squats 10 min to build to a heavy double Then only one shot to perform 20 UB reps WOD: Emom for 15 min (5 rds) 1-15/12 cal...
