Tuesday June 30, 2020
WOD Swod: 8-10 neutral grip dumbells floor press 16 single arm dumbell row (8/8) 20 hollow rocks 3 rds Conditioning: 75 wall balls...
Monday June 29, 2020
WOD Swod: Front rack lunges 4x20 1:30-2:00 rest between sets Conditioning: EMOMx 16 min ( 4 rds) 1- Max SA KB thruster 55/35 2- Max dubs...
Friday June 26, 2020
GYM WOD: Swod: snatch work 4x3 hang muscle snatch Into 3x3 low hang power snatch Conditioning: 12 min amrap 8 hang clean 135/95 ...
Thursday June 25, 2020
GYM WOD: Swod: front squats 6x3 tempo @22x1 Can build or stay at same weight Conditioning: 20 goblet reverse lunges (10/10) not...
Wednesday June 24, 2020
GYM WOD: EMOMx21 (7 rds) 1- one round of DT 95/65 2- 30 dubs 3- 10/7 cal bike/rower DT= 12 Deadlifts (155/105 lb) 9 Hang Power...
Tuesday June 23, 2020
GYM WOD: 20 thrusters 45/35 BB 16 V-ups 20 hang kb snatches 55/35 16 burpees 4 rds Accessory: 80 Russians twists
Monday June 22, 2020
GYM WOD: Weightlifting conditioning: Every 4 min 75 dubs 3-3-2-2-1 hang clean and jerk (building if possible) 5 rds Accessory: ...
Friday June 19, 2020
GYM WOD: Swod: 10 min to work on this complex 1 snatch pull+1 power snatch+1 ohs Conditioning: 75 stoh 95/65 EMOM perform 9 Russian...
Thursday June 18, 2020
GYM WOD: Swod: Back squat 5x5 Conditioning: 90 sec 10 front rack lunges 135/95 10 burpees over bar Max jumping air squats 5 rds 90...
Wednesday June 17, 2020
GYM WOD: Swod: EMOMx10 min 1 clean high pull+ 1 clean + 1 front squat + 1 push press Conditioning: 500 mts row .5 miles bike 100 dubs...
