WODs

  • 5/24/18

    SWOD
    OH squat - 3x3 @ 80%

    WOD
    800m run
    50 DU's
    40 air squats
    30 push ups
    400m run
    40 DU's
    30 Wallballs 20/14
    20 T2B
    200m run
    30 DU's
    20 Lunges
    10 V-ups

  • 5/23/18

    SWOD
    Close grip bench - 3x4 @ 80% of MAX

    WOD
    21-15-9
    Box jumps 24/20
    HSPU's
    Sit-ups

  • 5/22/18

    SWOD
    Deadlift - 3x3 @ 85% of MAX

    WOD
    3 rounds
    400m run
    6 MU's

  • 5/21/18

    SWOD
    Front squat - 3x4 @ 80% of MAX

    WOD
    5 rounds
    10 Hang power snatch 95/65
    10 ring dips

    15 min time cap

  • 5/18/18

    Skill
    Turkish get-up x4 (each arm)

    WOD
    4 rounds
    200m run
    20 Wallballs 20/14
    200m run
    20 push-ups

  • 5/17/18

    SWOD
    1 Snatch pull + 1 Hang Snatch

    WOD
    5-4-3-2-1
    Muscle Ups
    50-40-30-20-10
    Situps

  • 5/16/18

    SWOD
    Bench - 3x6 @ 80%

    WOD
    12 Min time cap
    1000m row
    Then AMRAP,
    9 Bar over burpees
    7 HSPU
    5 Thrusters 135/95

  • 5/15/18

    SWOD
    1 Clean Pull + 1 Power clean + 1 Push jerk

    WOD
    17 Min AMRAP
    16 T2B
    32 Med ball bearhugger squats 20/14
    16 DB power cleans 50/35

  • Monday, Monday

    SWOD:

    Back Squat - 3x6 @ 80%

    WOD:

    "Back to Business"

    4 rounds for time
    5 hang squat snatches (95/65)
    5 hang squat cleans (95/65)
    20 sit-ups
    30 double unders

  • 5/11/18

    WOD
    2 person team
    2 rounds
    10 ring MU's
    40 Burpees to bar
    20 C2B
    30 Pistols

  • 5/10/18

    SWOD
    Deadlift - 3x5 @ 80%

    WOD
    50 -30-10
    DU's
    Sumo DLHP 1.5/1
    Jumping squats

  • 5/9/18

    SWOD
    Bench - 2x10 @ 75% of MAX

    WOD
    Cindy

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