Events:
SWOD (16 min) Week 5
Push Press 6×2
WOD…
Events:
Accessory Work, 3 rounds
A) 100m pec walk with …
Events:
SWOD Week 7 DELOAD (16 min)
Thrusters from the rack
4 sets of 4,STAY MODERATE, NOT HEAVY
WOD
6 Rounds for time:
10 American KB …
Events:
SWOD (16 min)
Week 1
A. Tall Power Cleans 4×3
B. EMOM 10 min
Minutes 1-4: Power Clean x 3
Minutes 5-7: Power Clean x …
Events:
SWOD Week 1/4 :
Front Squat Clusters 4 sets x 2.2.2
*rest 30 seconds between clusters, rest as needed between sets (a set contains 6 …
WOD
EMOM 12
2 Power Snatches at 70% of 1RM (if no 1RM, 115/85)
Rest 2:00, then:
21-15-9
Power Snatches (95/65)
Ab Mat Sit Ups
Double Unders
SWOD (16 min) Week 4
Push Press 5×3
*Beat last week
WOD
AMRAP 16
16 Russian KBS (70/53)
8 Chest to Bar
4 HSPU
SWOD (15m): Accessory work:
3 rounds
A) GHD Sit Ups x5-10
B) Supermans x25
C) Ring Rows AHAP x8-12
GHD Note:
Scaling and education is extremely important today. Utilize the warm up as a time to teach proper GHD technique …
SWOD Week 6 (16 min)
Thrusters from the rack
6 sets of 2, beat last week
WOD
AMRAP 3:
5 Thrusters (95/65)
5 Slam Ball Push Ups (30/20)
(Both hands on the ball)
-Rest 1:00-
AMRAP 3
10 Thrusters
10 …
SWOD: Oly Work (16 min)
3 Clean Pulls x 3 sets
1 Hang Power Clean+ 1Power Clean x 5 sets
WOD
EMOM 16 (45s work / 15s rest)
A) Front Rack Lunges (95/65)
B) Hang Power Cleans
C) AB …