Friday October 29, 2021
WOD: Conditioning: Every 2 min AMRAP 2 rounds of 6 hang cleans 135/95 5 push jerks ME Lateral burpees over bar 1 min. rest
Thursday October 28, 2021
WOD: Bent over row 8-8-6-6-4-4 Then: 8 Db muscle snatch 12 bench presses 4 rds Then: 10 FC weighted step ups 30 sec SA front rack wall...
Wednesday October 27, 2021
WOD: Conditioning 800 mts run 400 mts row 2 rds Rest 5 min 400 mts run 200 mts ski 2 rds 200 mts run 10 cal bike 2 rds
Tuesday October 26, 2021
WOD: Conditioning From 0:00-20:00 Odd Minute 7 cal bike 7 wall balls Even Minute 1 ground to OH 115/75# (2,3,4,5...) So far so on......
Monday October 25, 2021
WOD: Conditioning #1 At ez pace 4 rds of 12 front rack lunges (pick load go UB) 20/14 cal row 12 TTB Conditioning #2 8 min amrap 12...
Friday October 22, 2021
WOD: Swod 1 strict press + 2 push presses + 3 push jerk 7x keep it moderate and focus on technique. Conditioning 200 mts run 400 mts...
Thursday October 21, 2021
WOD: Swod Front squats 3@70,75 2@80,85 3x1@90 Conditioning 18-15-12-9-6-3 Wall balls 20/14 Box jumps 24/20
Wednesday October 20, 2021
WOD: Conditioning “Nate” 20 min amrap 2 ring MU 4 HSPU 8 KB swings 80/55# Scale to pull ups and push ups
Tuesday October 19, 2021
WOD: Swod 10 min double unders practice 1- become efficient on singles 2- practice double taps on hips 3- practice singles and dubs...
Monday October 18, 2021
Swod back squats set a 1-2 heavy in 15 min one shot of heavy 20 reps. (Last Week) Conditioning 10 SA hang db clean 50/35# 10 TTB 4 rds...
