WOD

Thursday – 201008

SWOD 4 sets of: False Grip Ring Row x 10 reps Strict Ring Dip x 10 reps Hanging Tuck Ups x 5 reps (advanced from L-hang) WOD For time: 100 Pull Ups Note: Everytime you come off the bar, Run 100m. ………. BURN Tabatas 8

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Wednesday – 201007

SWOD Every 2 minutes for 12 minutes (6 sets), complete: Squat Clean x 2 reps – all sets should be between 50-70% of 1RM – WOD 5 rounds for time of (15 min cap): 20 Medball Abmat Sit Ups (20/14) 10 Box Jumps (24″/20″) 5-4-3-2-1

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Tuesday – 201006

SWOD Tabata Row or Bike for total calories – rest 2 minutes – Tabata Row or Bike for total calories WOD 3 rounds for time of (18 min cap): 30/22 Calorie Row 15 Burpees over the bar 30-20-10 Shoulder to Overhead Men: 135/165/205 Women: 95/115/135

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Monday – 201005

SWOD Every minute on the minute for 10 minutes: Hang Power Snatch x 5 reps – use same load for all 10 sets – WOD For time: (working :30 on / :30 off) 50 Wall Ball Shots (20/14 to 10’/9′) 50 Toes to Bar 50

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Saturday – 201003

WOD In teams of 2, complete 20 rounds for time (alternating complete rounds) of: 5 Pull Ups 10 Alternating Reverse Lunges 20 Double Unders 100m Run – While one partner performs their round non-working partner hold onto a KB Sumo-deadlift style (70/55) – – If

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Friday – 201002

WOD 1a. Bench Press – 5 @ 60%, 5 @ 70%, 3×5 @ 80% 1b. Barbell Bent-over Row – 5 x 5 reps 2a. DB Flyes on floor – 3 x 8 reps 2b. DB Rear Laterals – 3 x 20 reps 3a. Barbell Rollouts

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Thursday – 201001

SWOD 20 minutes to work up to a heavy 3 rep Front Squat for the day WOD For time: Row 3000m or Bike 4.5 miles ………. BURN 3 sets of each movement (30 min cap): *200m run between sets* 10 DB Decline Floor Press 10

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Wednesday – 200930

SWOD 10 min of skill work: Tripod x 3 reps Bridge Hold x 10-20 seconds Dynamic Plow x 10 reps Note: Cycle through the movements for 10 minutes. This is not an AMRAP, focus on quality over quantity. WOD “The Chief” Complete as many rounds

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Tuesday – 200929

SWOD Every 2 minutes for 12 minutes (6 sets), complete: Squat Snatch x 2 reps – all sets should be between 50-70% of 1RM – WOD 10 rounds for time of (17 min cap): 4 Bar-facing Burpees 3 Power Snatch (115/75) 2 Squat Snatch (115/75)

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Monday – 200928

SWOD Sprints 2 x 50m Sprint @ 50%, backpedal to return 2 x 50m Sprint @ 75%, backpedal to return 1 x 50m Sprint @ 100%, backpedal to return 2 x 100m Sprint @ 50%, 50m recovery walk 2 x 100m Sprint @ 75%, 50m

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