

Friday January 31, 2020
SWOD:
15-20 min to work on 3 position snatch
WOD:
800 run
40 jerks 115/75
20 burpees
400 run
30
15
200 run
20
10


Thursday January 30, 2020
WOD:
EMOMx28 min
1-3 back squats @50% (from rack)
2- 3 squat cleans (work up)
3- 12 t2b
4- 12/9 cal bike
Accessory:
100 sit ups


January 29, 2020
SWOD:
EMOMx15
1- 5 bench press (climb up)
2- 5 deadlift 225/155
3- rest
WOD:
15 min amrap
15/12 cal bike
9 burpees
9 weighted step over box 24/20” @50/35#


Tuesday January 28, 2020
WOD:
On a running clock
00:00 to 12:00 to complete
400 run
400 row
3 rds
Then
12:00 to 20:00 to set a heavy power clean
20:00 to 25:00 rest
25:00 to 30:00
Amrap
5 stoh 135/95
10 T2B


Monday January 27, 2020
SWOD:
Every 90 sec x 7
1 clean
1 front squat
1 jerk
1 thruster
Work weight up all UB
WOD:
10 cleans 155/105
50 air squats
10 front squats
50 squats
10 stoh
50 air squats


Friday January 24, 2020
SWOD:
15-20 min snatch work
go for heavy single or just work on technique
WOD:
4 min amrap
4 single hand devil press 50/35
8 t2b
1 min break
3 rds


Thursday January 23, 2020
WOD:
10 min amrap
5 power clean 135/95
5 bench press 135/95
(5min. break)
10 min amrap
50 dubs
5 ring MU/10 pull ups
(5 min. break)
10 min amrap
10 cal bike
10 cal skier


Wednesday January 22, 2020
SWOD:
Weightlifting conditioning
E5MOMx5
500 row
Deadlift
3-3-2-1-1
Increase and go for a heavy single on the last round
WOD:
“Annie”
50-40-30-20-10
DU
BSU


Tuesday January 21, 2020
SWOD:
Weightlifting conditioning
EMOMx18
1- 12 burpees
2- 3 clean and jerk
(3x3 clean and jerk, 3x2 and 3x1)
Increase weight if possible
WOD:
12 min amrap
30 kB swings 55/35
10 push ups
20 hang clean 95/65
10 push ups


Monday January 20, 2020
SWOD:
Front squats
5x5
(Perform 1 legless rope climb or 10 strict pull ups after each round)
WOD:
for time (15 min cap)
75 front squats 95/65
75 cal bike
75 pull ups
(Partition any way)