SWOD (18 min):
A1) Serratus Anterior Activation 3 x 8-10
https://www.youtube.com/watch?v=hyfb9x7VJWE
A2) Bicep Opener 3×3-5 reps in each position
A3) Shoulder Opener 3×3-5 reps in each position
WOD
AMRAP 9min
20 Double Unders
15 Russian KB Swings (70/53)
10 …
SWOD: Week 5 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 many as you can until failure
Back …
WOD
32 Double Unders
24 Ball Slams (30/20)
16 Ring Rows
200m Run with Slam Ball
4 Rounds for time
Announcements:
Workout 18.4
For time:
21 deadlifts, 225/155lb.
21 handstand push-ups
15 deadlifts,
15 handstand push-ups
9 deadlifts,
9 handstand push-ups…
Announcements:
SWOD (16 min cap):
A1) Glute Bridges 3 sets x 5-7, Rest 30-60 Sec
A2) Alternating Cossack Squat 3 sets …
Announcements:
| External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M |
SWOD Week 4: Clean and Jerk Progression (18 min)
2 Cleans and 1 …
SWOD (18 min):
A1) Serratus Anterior Activation 3 x 8-10
https://www.youtube.com/watch?v=hyfb9x7VJWE
A2) Powell Raise 3 x 8-10 (each side)
A3) Shoulder Opener 3×3-5 reps in each position
WOD
10 Pullups
12 Hang Power Cleans
14 Front Rack lunges (75/55) …
Announcements:
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD de-load Week 4 Back Squat* (15 min)
Wendler Program Notes:
Determine your “base number”. Base number= 90% of …
Announcements:
WOD
400m run
16 KB Goblet Lunges (53/35)
12 T2B
8 Power Clean and Jerks (155/115)
4 Rounds for time
…
Announcements:
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35, non registered use …