SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 4/4
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 @ 40X2 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 @ 31X3
4) Barbell Ab Rollouts (use rowing barbell) x 8-10
WOD:
AMRAP 8 min:
4 Burpee Bar Muscle Ups
4 DB Renegade Rows (40/30)
40 Double Unders