Friday February 26, 2021
WOD: Swod 2 front squats + 2 jerks Build to a heavy complex, from the rack Conditioning On a 4 min clock 400 mts run Then amrap of: 4...
Thursday February 25, 2021
WOD: Swod 15 min Ring MU work Strength portion Strict Ring dips Strict Ring pull ups Conditioning 1 min of bench press 115/75# 1 min of...
Wednesday February 24, 2023
WOD: Swod 20 SLRDL (10/10) 1 min plank 3 rds Conditioning 10 front rack lunges 95/65# 10 pull ups 10 cal bike 2 rds Into 10 deadlift...
Tuesday February 23, 2021
WOD: Swod 15 min to work on 1 hang snatch high pull + 1 hang snatch + 1 squat snatch Conditioning 12 min amrap 100 STOH 75/55# 1k row...
Monday February 22, 2021
WOD: Swod 20 Bulgarian split squats (10/10) 15 weighted sit ups 3 rds Conditioning 10 rds 10 TTB 10 front squats 75/55#
Friday February 19, 2021
WOD: Swod Split jerk 5x5 technique work Conditioning 18 min cap 400 mts run 400 mts row 40 kB swings 55/35# 3 rds
Thursday February 18, 2021
WOD: Swod 20 hollow rocks 30-45 sec FLR on rings 3-5 each leg SL strict TTB 3-4 rds Conditioning 15 min amrap 4 front squats 135/95 6 B...
Wednesday February 17, 2021
WOD: Swod EMOMx5 3 power cleans Into EMOMx5 2 power cleans Conditioning 8 min amrap Max effort bike/row or ski *1 minute max effort/1...
Tuesday February 16, 2021
WOD: Swod 15 min of technique work 1 Snatch + 2 OHS Or 1 Snatch + 2 snatch balance Conditioning 20 min amrap 4 alt db snatches 50/35# 6...
Monday February 15, 2021
WOD: Swod weighted Bulgarian split squats 8 each leg Weighted step ups 16 total alternating legs 4 rds Conditioning E3MOMx5 8 cal row 8...
