Tuesday August 31, 2021
WOD Swod HSPU technique 10-15 min to work on: 1-Getting into HS 2-HS negative E90 sec x 6, 5-7 reps (very slow and controlled descent) 3-...
Monday August 30, 2021
WOD Swod 2 clean pulls + 2 power cleans X 6 rest 2-3 min Conditioning 5 min amrap 5-10-15 Front squats 95/65 10-15-20 Hang power snatches...
Friday August 27, 2021
WOD: Conditioning EMOMx32 (8 rds) Min 1- 1 power snatch 135/95 3 box jumps 24/20” 5 pull ups Min 2- 12/9 cal bike Min 3- Max Russian kB...
Thursday August 26, 2021
WOD: Swod Functional BB 10-12 sitting db hammer curls 20 bench dips 30 hip thrusts feet on bench 3-4 rds Conditioning 100 thrusters...
Wednesday August 25, 2021
WOD: Conditioning 800 mts run + 5 burpees 10 hang db snatch 50/35# 20 dubs 10 hang db clean and jerk 5 wall walks 4 rds + 800 mts run
Tuesday August 24, 2021
WOD: Swod HSPU work and tech 10-15 min to work on: 1-Getting into HS 2-HS negative E90 sec x 6, 5-7 reps (very slow and controlled...
Monday August 23, 2021
WOD: Swod E2min x 10 2 power clean + 1 front squat + 1 STOH Conditioning 10-9-8-7-6-5-4-3-2-1 Strict pull ups Strict HSPU
Friday August 20, 2021
WOD: Swod 15 min to work on a 3 reps snatch Not TNG Conditioning 3 min amrap 12/9 cal bike 10 db snatches 50/35# Max STOH in remaining...
Thursday August 19, 2021
WOD: Swod 10-12 Ring push ups 8-10 each SA db row 2-3 rds 15 band pull aparts 20 hollow rocks 2-3 rds Conditioning Every 3min. x 5...
Wednesday August 18, 2021
WOD: Swod Back squats 5@60,70,80 Then max UB reps @85 Conditioning 6 Rounds For Time: 10 Toes-To-Bar 15 Cal Row 20 American KB Swings ...
