Thursday September 30, 2021
WOD: Swod 20 min to go for a heavy front squat for the day Conditioning 3 Rounds: 1min. of Alternating DB Snatches (50/35lb.) 1min. of...
Wednesday September 29, 2021
WOD: Conditioning: 12.2 as many reps as possible in 10 minutes of: 75/45 Snatch, 30 reps 135/75 Snatch, 30 reps 165/100 Snatch, 30 reps...
Tuesday September 28, 2021
WOD: Skill: rope climbs Beginners- Spend 15-20 min teaching and practicing the rope climb Intermediate- EMOM x 8 perform 1-2 rope climbs...
Monday September 27, 2021
WOD: Swod 15 min to set a 2-3 reps heavy for the day, then set a 20 reps max in one shot Ideally add 5-10# to last week number....
Friday September 24, 2021
WOD: Swod Push presses 5x3 Conditioning Julian's Birthday 9/20/2000 7 min amrap 9 Toe-To-Bar 20 hang power cleans 75/55# 3 min break 7...
Thursday September 23, 2021
WOD: Swod Front squats 3@80,85 2@90 Conditioning 2 min thrusters 45/35# (bb) 3 min skier cal 2 min thrusters 3 min row cal 2 min...
Wednesday September 22, 2021
WOD: Conditioning AMRAP in 20 minutes: 6 Deadlifts (225/155lb.) 7 Burpee Pull-Ups 10 hang Kettlebell Snatches 50/35 200 meter Run
Tuesday September 21, 2021
WOD: Technique: rope climbs 1- Spent 15-20 min teaching and practicing the rope climb 2- EMOM x 8 perform 1-2 rope climbs Conditioning...
Monday September 20, 2021
WOD: Swod 15 min to set a 2-3 reps heavy for the day, then set a 20 reps max in one shot Conditioning 100 wall balls 20/14# Perform 8 kB...
Friday September 17, 2021
WOD: Swod Push press 4x6 reps Conditioning 100 cal row 50 TTB 25 burpees Any order
