WOD

Monday July 3, 2017
Monday July 3, 2017

SWOD: power snatch+squat snatch+ohs EMOM 1-3@60% 4-5@70% 6-8@60% 9-10@70% WOD: 20 minute AMRAP 15 wall balls 20/14 60 du 15 burpee box jumps 24/20

Friday June 30 ,2 017
Friday June 30 ,2 017

WOD: 1 high hang squat snatch+1 hang squat snatch+1 squat snatch 10X1 complex (w0rk up to 70%) WOD: 150 wall balls 20/14 EMOM 3 deadlifts 185/125 Accessory: 20 single arm dumbbell presses 10/10 30 sit ups 40 weightless hip thrusts  2 rounds

Thursday June 29, 2017
Thursday June 29, 2017

WOD: Teams of 3 200m run 21 deadlifs 225, 135 200m run 15 deadlifts 200m run 9 deadlifts (2 min break) 100 du 21 clean 185/125 100 du 15 clean 100 du 9 clean (2 min. break) 21 burpees 21 thruster 135/95 15 burpees  15 thursters  9 burpees 9 thrusters Only one athlete working.  Barbell on deadlift hold while running, du, or burpees.  Team can split work any way.

Wednesday June 28, 2017
Wednesday June 28, 2017

SWOD: split jerk 3@60%, 3@65%, 3@70%,3@75%, 3@80% front squats for 9 minutes: min. 1, 4,7 =6@60% min. 2, 5,8 =5@70% min. 3,6,9 =3@80% WOD: 15/12 calorie bike 20 wall balls 20/14 20 alternating dumbbell snatches 50/35 3 rounds

Tuesday June 27, 2017
Tuesday June 27, 2017

WOD:  27 calorie row 21 power cleans 135/95 15 burpee box jump overs 24/20 (rest 4 minutes) 27 calorie row 21 power cleans 115/75 15 burpee box jump overs 24/20 (rest 4 minutes) 27 calorie row 21 power cleans 95/65 15 burpee box jump overs 24/20

Monday June 26, 2017
Monday June 26, 2017

SWOD: snatch balance 4X$ (empty bar) EMOM for 8 minutes 2 squat snatch +1 ohs 1-2 @60% 3-4@ 70% 5-6 @80% 7-8@70% 9-10@60% EMOM for 3 minutes 1-2=6@70% 3=5@80% WOD: 400m run 15 hang power snatches 75/55 5 rounds of Cindy 15 hang power snatches 400m run

Friday June 23, 2017
Friday June 23, 2017

SWOD: squat snatch 3@60%, 3@65%, 3@70% 2@60%, 2@65%, 2@70% 1@60%, 1@65%, 1@70% front squat EMOM for 5 minutes 1-3@60% 4-5 %@70% WOD: 8-3 7-4 6-5 5-6 4-7 3-8 hang squat clean 135/95 push jerk 135/95

Thursday June 22, 2017
Thursday June 22, 2017

WOD: Teams of 2 60 sit ups medball tosses 20/14 (30 each) 40 synchronized ohs 95/65 60 alternating partner wall balls (30 each) 40 synchronized thrusters 95/65 400m run both Accessory: 4 sets 10 Romanian deadlifts 25 banded rows

Wednesday June 21, 2017
Wednesday June 21, 2017

SWOD:  EMOM for 8 minutes (4 rounds) odd=3 front squats @60% even=6 back squats @60% (base on front squat 1 rm) WOD #1: 500m row 50 kb swings 55/35 25 burpee box jump overs 24/20 2 rounds WOD #2: 1 min calorie bike 1 min. break 3 rounds

Tuesday June 20, 2017
Tuesday June 20, 2017

SWOD: 2 power cleans+1 squat clean +1 jerk 2@60%, 2@65%, 2@70% WOD: 12 minute AMRAP 20/18 calorie bike 60 du 12 shoulder to oh 135/95 Accessory 10 shoulder shrugs 10 banded reverse flies 3 rounds 100 sit ups

Monday June 19, 2017
Monday June 19, 2017

SWOD: snatch balance 5X3 work weight up hang squat snatch 2X3@60%, 3@65%, 3@70% WOD: 8-6-4-6-8- front squats 185/125 bar muscle ups 60 du

Friday June 16, 2017
Friday June 16, 2017

SWOD: 10X1 power snatch+squat snatch +ohs (increase every 2 rounds) WOD: EMOM 3 burpees until complete 20 dumbbell snatches 55/35 40 dumbbell cleans 60 one handed dumbbell shoulder press 30/30

Thursday June 15, 2017
Thursday June 15, 2017

SWOD: push press 6X6 work up in weight WOD: EMOM for 12 minutes 1- 30 sec. calorie bike 2-max wall balls 20/14 Accessory: 3 giant sets of 15 barbell bicep curls 30 weightless hip thrust 30 second plank hold

Wednesday June 14, 2017
Wednesday June 14, 2017

SWOD: hang squat cleans  2X3@60%, 3@65%, 3@70%,2X3@65% WOD: 1 mile bike 12 power cleans 135/95 800m row 10 power cleans  400m run 200 du 6 power cleans