SWOD (18 min)
Deadlift Clusters Cluster 4 x 2.1.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 5 reps)
WOD
AMRAP 8 min
12 Pullups
10 Cal Row
12 Jumping Lunges
10 Cal Row
Score= …
WOD
3 Rounds for time
50 Wall Balls (24/20 to 10’/9′)
400m
SWOD Testing
18 min to hit 1RM Hang Snatch
WOD
4 Rounds for time:
4 Wall Climbs
8 Front Squats (135/95)
12 Box jump overs (24/20)
SWOD Deload
A1: Single Arm DB Bench press 3×10
A2: Powell Raises 3×8 each side
PARTNER WOD
EMOM 18 MIN*
ODD Minute 1,3,5 etc: 8/6 Cal Row and 100m run
EVEN Minute 2,4,6, etc: 20 Double Unders and 15 Situps…
SWOD:
Back Squat Cluster 4 x 2.1.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 5 reps)
WOD
AMRAP 4 min
4 Power Cleans (135/95)
4 Burpee Box Jumps (20)
Rest 1 min
AMRAP …
Announcements:
WOD
AMRAP 18 min
3 Ring Muscle Ups
6 DB Curtis P’s (40/30)
9 Renegage Rows
100m DB Farmer’s Carry
Announcements:
SWOD
Deadlift Clusters Cluster 4 x 2.2.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 5 …
Announcements:
SWOD (18 min cap):
Make up Tues or Weds SWOD or Skills practice:Handstand Progressions
WOD
800m run
60 sec plank hold…
Announcements:
SWOD Deload Week
EMOM 10 Min
2 Hang Snatches, not to exceed 65-70%
WOD
Buy In: 1000 m row
30 Hang …
Announcements:
SWOD(16 min):
Test 1RM Strict Press
WOD
AMRAP 3 min
Max Distance KB Goblet Carry (53/35)*
*each time you drop …