| Programming Notes: Starting to ramp things back up today, by putting a barbell back in your hands. The SWOD is a continuation of the Texas method. The WOD is purposely designed to have a 1 to 1 work to rest ratio with short time domains. Even if you pushed, you shouldn’t take away from the post Murph recovery today. We are still staying away from heavy pulling if your hands are damaged, and squatting if your legs are still trashed. SWOD: Week 5 of 7 25 mins to warm up and find a 5RM Deadlift |
| WOD: 3 Rounds: 30 secs Max Reps of Hang Power Cleans (95/65) Rest 30 sec 30 secs Max Reps of Push Press (95/65) Rest 30 sec 30 secs Max Reps of Abmat Sit ups Rest 30 sec Score = Total Reps L2: 75/55 L1: 45/35 |
| Accessory Work: Barbell Goodmornings 3×15 *No weight, just the bar L2: Banded Goodmornings L1: PVC Goodmornings |
| Recommended Stretching: Seated Forward Fold Archer Pose Seal/Sphinx Pose |