SWOD
Clean+Jerk: 2 Sets of 1 Hang Clean, 1 Clean and Jerk, 2 Sets of 2 Cleans and 1 Jerk, 3 sets of Clean and Jerk
WOD (LCI prep)
5 Deadlifts
200m run
10 KB Swings
200m run
6 …
SWOD
Week 5 Back Squats: 1 set of 20 reps*
*Weight is your 5lbs MORE than your last 20 rep session
**If you failed between reps 15-19, use same weight as last session
***If you failed with less than 15 …
WOD
Triple 1’s (inspired by 2014 Games)
1000m Row
100 Double Unders (300 singles)
1 Mile Run
…
SWOD
Week 4 Back Squats: 1 set of 20 reps*
*Weight is your 5lbs MORE than your last 20 rep session
**If you failed between reps 15-19, use same weight as last session
***If you failed with less than 15 …
WOD
EMOM 12 min
4 Squat Snatches
6 KB Swings
Rx: 115/85 and 53/35
RxA: 135/95 and 70/53
rest 2 min
100 Burpees for time
…SWOD
Bench Press: 1×8, 2×6, 2×4 1×2
WOD
6 Ring Muscle Ups (10 CTB)
8 Cluster Ball Slams (30/20)
10 HSPU
200m run
5 rounds for time
…Announcements
SWOD
Clean+Jerk: 3 Sets of 2 Cleans and 1 Jerk, …
Announcements
SWOD
Week 4 Back Squats: 1 set of 20 reps*…
Announcements