WOD 7/02/2020
A)POWER HIGH JUMP B)SWOD EVERY 2 FOR 6 MIN 2 BACK SQUAT 90% EVERY 2 FOR 6 MIN 2 STRICT PRES 90% C)CONDITIONING «JONESWORTHY» AIR SQUAT 80 64 48 32 16 8 KB SWING(24/16) 40 32 24 16 8 4 PULLUPS 20 16 12 8 4 2
WOD 6/02/2020
A)OLY EVERY 2 MIN FOR 16 MIN 1 3X60% 2 3X70% 3 3X75% 4 2X80% 5 2X85% 6 2X90% 7-8 95% B)METCON 800 M RUN 10/10 DB LUNGES(22,5/15) 20 RUSSIAN TWIST (22,5/15) 800 M RUN 20 ALT CLEAN+ SHOULDER TO OVERHEAD(22,5/15) 40 MEDBALL TO TOES(9/7) 800 M RUN 20 ALT. DB SNATCH(22,5/15) 20 TOES TO
WOD 5/02/2020
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 FOR 6 MIN 2 DEADLIFT 90% C)METCON «RUDIE CAN’T FAIL» 100 THRUSTERS(50/35) FOR TIME* EVERY STOP 7 BURPEES OVER THE BAR
WOD 4/02/2020
A)OLY EVERY 90″ FOR 3 SETS 3 POSITION SNATCH 1-60% 2-70% 3-75% EVERY 2 MIN FOR 4 SETS 4-2X80% 5-2X85% 6-2X90% 7-2X95% B)GYMNASTIC CONDITIONING ALT EMOM 12: a)6-10 STRICT HSPU b)30″ BEAR CRAWL c)6-10 STRICT CHINUPS d)30″ CRAB CRAWL C)CONDITIONING AMRAP 8: 5 WALL WALK 10 HANG SQUAT CLEAN(60/40) 15 BOX JUMPS(60/50)
WOD 3/02/2019
A)GWOD 10 MIN. TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 6 MIN 2 FRONT SQUAT 90% C)METCON 3 RFT: 800 M RUN 21 KB SWING (32/24) 12 CHEST TO BAR
WOD 10/09/2019
A)OLY WORK FOR HEAVY CLEAN&JERK B)SWOD EVERY 2 MIN FOR 8 MIN 6 DEADLIFT 75% C)CONDITIONING: AMRAP 8 10 HANG POWER SNATCH(45/32,5) 10 TOES TO BAR 30 DOUBLE UNDERS
WOD 9/09/2019
A)OLY WORK FOR HEAVY SNATCH B)SWOD EVERY 2 MIN FOR 8 MIN 6 FRONT SQUAT 75% C)CONDITIONING 3 RFT: 10 OVERHEAD SQUAT (40/309 10 BURPEE PULLUPS 400 M RUN
WOD 6/09/2019
A)SWOD WORK FOR HEAVY BACK SQUAT WORK FOR HEAVY STRICT PRESS B)CONDITIONING «LOUDER THAN TEN.ELEVEN» 11 RFT: 5 POWER CLEAN(60/40) 10 PUSHUPS 15 KB SWING(24/16)
WOD 5/09/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 10 MIN 3 OVERHEAD SQUAT(CLIMBING) C)CONDITIONING: AMRAP 8: 10 HANG SQUAT CLEAN(60/40) 10 HSPU 5 BAR MUSCLE UPS
WOD 4/09/2019
A)OLY EVERY 90″ FOR 12 MIN: HANG CLEAN+CLEAN+JERK 1 60% 2 70% 3-4 75% CLEAN&JERK 5-6 2X80% 7-8 2X85% B)SWOD WORK FOR HEAVY DEADLIFT C)CONDITIONING 30-20-10 WALLBALLS(9/7) KB SWING(24/16) HR PUSHUPS
WOD 3/09/2019
A)SWOD WORK FOR TURKISH GET UP 1 RM B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″PILLAR PLANK TO PRESS UP b)30″ NOSE TO WALL HS HOLD c)6-10 STRICT CHEST TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 8: 20 DUMBELL SNATCH(22,5/15) 15 TOES TO BAR 10 DEADLIFT(BODYWEIGHT)
WOD 2/09/2019
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2 70% 3-4 75% SNATCH 5-6 2X80% 7-8 2X85% B)SWOD WORK FOR HEAVY FRONT SQUAT C)CONDITIONING 21-15-9-3 THRUSTERS(42,5/30) OTB BURPEES