W.O.D. – Workout of the Day

SWOD (16 min)
Week 2
A. Snatch Balances 4×3 (Focus on technique not load, UNSCORED)
B. EMOM 10 min
Minutes 1-3: Snatch x 3
Minutes 4-6: Snatch x 2
Minutes 7-10: Snatch x 1

WOD
30 Sec Max Reps OHS …

External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M

SWOD: Week 7 Back Squat* (15 min)
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM + 10lbs.
“+” denotes do that number of reps and then as …

“Inner Hamstring Opener 3×5 (long inhale on descent)

https://www.youtube.com/watch?v=eL2RAFOa1CE&t=109s

SWOD (18 min)
Week 1/4 Linear Progression Phase
Deadlift:
Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5

WOD
AMRAP 12 min
3 DB …

Skill: Work on a weakness w/drills from coach (Athlete’s choice) or Make up M-W SWOD

WOD
4 Rounds of:
20 Box Jumps (24/20)
10 Strict Pullups
200m run w/Medball

SWOD

Week 6: Clean and Jerk Progression (16 min)
2 Cleans and 1 Jerk x 2
1 Clean and 1 Jerk x 4 (Try to beat last week)

WOD

AMRAP 2 min
Front Squats (115/85)
Rest 1 min
AMRAP 3 …

SWOD (16 min)
Week 1
A. Tall Snatches 4×3
B. EMOM 10 min
Minutes 1-4: Snatch x 3
Minutes 5-7: Snatch x 2
Minutes 8-10: Snatch x 1
*All Squat

WOD
3-6-9-12-15 OHS (95/65)
15-12-9-6-3 Burpees
(15 min cap)

External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M

SWOD: Week 6 Back Squat* (18 min)
Wendler Program Notes:
Determine your “base number”. Base number= (90% of your 1RM) + 10lbs
“+” denotes do that number of reps and then as …

JOIN US AT BALLAST POINT AFTER 18.5 FRIDAY NIGHT LIGHTS!!

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar …

SWOD (16 min cap):
A1) Bulgarian Split Squats 3 sets x 8-10 (each side), Rest 30-60 Sec
A2) Alternating Weighted Box Step Ups 3 sets x 8-10 (each side) Rest 90 Sec
or Make up Tues or Weds SWOD

WOD…

External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M

SWOD Week 5: Clean and Jerk Progression (18 min)
2 Cleans and 1 Jerk x 2
1 Clean and 1 Jerk x 4

WOD
Buy in: 800 m
10-1 Hang Power Cleans (135/95)*…