SWOD
Front Squat 2×6, 3×4
Hero WOD
“JT”
21-15-9
HSPU
Ring dips (do bar dips if rings are unavailable)
Push-ups
-For time-
(20 min cap)
In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 …
SWOD
A1) Bar Dips 5×8
A2) Weighted Situps 5×12
WOD
Buy in: 1000m row
6 KB Snatches (53/35)
12 KB Goblet Squats (53/35)
400m run
3 Rounds for time
…SWOD
Split Jerk 3×3, 3×2
WOD
AMRAP 4 min
24 Lateral burpees over bar
Max Back Squats (135/95)
Rest 2 min
AMRAP 4 min
20 Back Squats (135/95)
Max Lateral burpees over bar
…Skill (15 min): Ring Muscle Ups and progressions
WOD
10 Pullups
12 Hang Cleans
14 Front Rack Lunges
200m run
3 Rounds for time
Rx: Kipping Pullups and 95/65
RxA: Strict Pullups and 135/95
…Announcements
SWOD
Deadlift: 7 sets x 5 reps @ 65%
WOD:
800m run
rest 2 min
600m run
rest 1 …
Announcements
SWOD
3 Position Snatch (HH, Mid-thigh, Floor) x 2 sets
2 Position Snatch (Mid-thigh, floor)x 3 sets
WOD
EMOM …
SWOD
Front Squat 3×6, 2×4
HERO WOD
“Nate”
AMRAP 20 min
2 Muscle ups (sub 4 CTB Pullups)
4 HSPU
8 KB Swings (70/53)
…WOD
400m run
20 pullups
15 Toes to Bar
10 Power Snatches
4 Rounds for time
Rx: 95/65
RxA: 135/95
…SWOD
Split Jerk 5×3 (Choose max manageable weight that you can do for a unbroken triple, focus on technique)
WOD
21-15-9
Squat Cleans (135/95)
HSPU
Rx: Kipping HSPU
RxA: Strict HSPU
…
SWOD
A1) Barbell Rows 5×8
A2) Manual Resistance Pushups 5×8
WOD
AMRAP 4 min
400m run
10 Box Jumps w/step down (30/24)
Max Ball Slams (30/20)
3 rounds with 1 min rest between rounds
Score=Total Ball Slams
…