WOD

Monday – 210510

SWOD Bench Press 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD 4 rounds not for time of: 50m Farmer Carry (45s/35s) Turkish Get-up – right Turkish Get-up – left 10 GHD Sit Ups ………. BURN AMRAP 7: Buy-In:

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Saturday – 210508

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your

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Friday – 210507

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Power Clean + Power Jerk *increase load as possible WOD Every minute on the minute for 14 minutes: Even – 10 Box Jumps (30″/24″) Odd – 2 Rope Climbs ………. BURN 4 rounds with 1

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Thursday – 210506

SWOD Back Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD 2 rounds, each for time: Run 1 mile – rest 3 minutes between rounds – ………. BURN 7 minute stations: 21-15-9 of… *after all reps are completed,

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Wednesday – 210505

SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to Free Handstand, extend to wall 3) 36″ Line – Kick up to Free Handstand, walk to wall 4) Freestanding Handstand

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Tuesday – 210504

SWOD Deadlift 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD For time: Row 2500m *after every 500m perform 15 Burpees over the rower, the workout ends with 15 Burpees ………. BURN 25 min AMRAP of: 1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1… Handstand Push

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Monday – 210503

SWOD “Isabel” For time (6 min cap): 30 Snatches (135/95) *compare to 200831 WOD 5 rounds for time of (13 min cap): 15 Wall Ball Shots (20/14 to 10’/9′) 15 Power Snatch (95/65) FINISHER 3 sets of: 20m Towel Gun Walk w/ KB 8 Half-kneeling

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Saturday – 210501

WOD Complete as many rounds and reps as possible in 20 minutes of: Run 200m 5 Pull Ups 10 Push Ups 15 Air Squats

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Friday – 210430

SWOD Front Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD For time: 400m Run w/ DB (50/35) 800m Run w/ DB (35/20) 1 mile Run (no weight) ………. BURN For time: 100 Double Unders 50 Single Dumbbell

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Thursday – 210429

SWOD 3 sets of: ME Strict Chin Ups 3 Passthroughs on Low Rings or 5 Passthroughs on Boxes 5 Windshield Wipers (R+L=1) 5 Sissy Squats WOD “Gunny” 50 rounds for time of (15 min cap): 1 Pistol – left 1 Pistol – right 1 Strict

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