SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
EMOM 16: (4 Rounds of each movement)
1) HSPU x 5 @ 30X2 or Seated DB Press x 5 @ 30X2
2) KB Windmill x 8-10 or 45 sec (1 side only)
3) Supinated Bent-Over Barbell Row x 5 @ 22X3
4) Barbell Ab Rollouts x 8-10 (use rowing barbell)
WOD:
For time:
500m Row
20 Shoulder to Overhead (115/75)
400m Run
20 Shoulder to Overhead (115/75)