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

press to zoom
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

press to zoom
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.

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom
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

press to zoom