Month: December 2019

Monday – 191209

SWOD 4 sets of: Overhead Press x 5 reps – start at 50% of your 1rm and increase each set – perform 25 Band Pull Aparts after each working set WOD 3 rounds NOT for time of: 100m Double KB Front Rack Carry (55’s/35’s) 6 Alternating Turkish Get Ups – AHAP 50m Reverse Sled Drag …

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Friday – 191206

SWOD Every 4 minutes for 20 minutes (5 sets), complete each round for time: Row 250m 3 Shuttle Sprints (10-ft, 20-ft, 30-ft out and back) WOD For time (13 min cap): 21 Calorie Row 21 Burpees 21 Pull Ups 15 Calorie Row 15 Burpees 15 Toes-to-Bar 9 Calorie Row 9 Burpees 9 Chest-to-Bar Pull Ups

Thursday – 191205

SWOD Back Squat 3 reps @ 45-50% 3 reps @ 65-70% 1 reps @ 80% 2 reps @ 80% 3 reps @ 80% 4 reps @ 80% 5 reps @ 80% WOD 3 rounds for time of (8 min cap): 10 Deadlift (275/185) 50 Double Unders

Wednesday – 191204

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Snatch + Overhead Squat + Full Snatch – increase load as possible – WOD Teams of 2, complete the following for time (10 min cap): 60 Power Snatches (135/95) Note: Split reps in any manner. FINISHER 5 rounds of: 30 second Hollow Rock or …

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