friday
Strength: split squats 4x10 each leg hold KBS/DBS Wod: 50 cal bike 30 snatches 115/75 50 cal bike ...
23 March, 2023
- All
- Coach
- Daily Wod
- Owner
thursday
Strength: Split jerk 10 single lifts to heavy not counting bar or first weight Wod: 100 thrusters 40 empty bar 30 95/65 20 135/95 10 165/115...
22 March, 2023
wednesday
Strength: DL 4x4 then add weight 2x2 Wod: for time 21-15-9 T2B 50 -40 - 30 Crossovers...
21 March, 2023
tuesday
Strength: 5 heavy sets of snatch complex (hang power snatch+ hang squat snatch) wod: 20 min amrap 1000 m row 50 (RX+ GHDSU) (RX ab mat sit ups) 500 m row 25 v- ups ...
20 March, 2023
Monday
strength: front squat 4x4 then add weight 2x2 Wod: 5 RFT (10 min cap) 5 burpees box overs 30/24 1-2-3-4-5 clean and jerk RX+ 275/185 RX 225/155 SC - something that is between 90 and 95 % of your 1 rep max clean and jerk...
19 March, 2023
friday
Strength: Deadlift 5x3 then, 3x2 Wod: 10 min AMRAP 20 wallballs 50 DU 20 jumping lunges...
16 March, 2023
thursday
Strength: 3 snatches every 90 sec for 6 rounds Wod: 10 RFT 5 DB thrusters 50s/35s 2 MU...
15 March, 2023
wednesday
korwod: 3 rounds 50 fluter kicks 20 v-ups with ball 1 min plank Wod: 100 cal row every min stop and do 5 burpees starting at 0:00 5 burpees...
14 March, 2023
tuesday
strength:front squat 5x3 then add weight 3x2 Wod: for time 30-20-10 box jumps 15-10-5 Clean and jerks 135/95...
13 March, 2023
Monday
strength: strict press 5x3, then add weight 3x2 Wod: 8 min amrap 3-6-9-12-15.. T2B 30 foot HSW or 3 wall walks...
12 March, 2023