WOD

Friday – 200619

SWOD Deadlift 1 x 5 @ 36% 1 x 5 @ 45% 1 x 5 @ 54% WOD Every 5 minutes for 20 minutes (4 rounds), each for time of: Bear Crawl 10m Forwards Bear Crawl 10m Backwards Run 400m Bear Crawl 10m Forwards Bear

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Thursday – 200618

SWOD Every 3 minutes for 15 minutes (5 sets), complete: Power Clean + 3 Front Squats + Jerk – increase load as possible – WOD For time (9 min cap): 21-15-9 of… Deadlift (225/155) 12-9-6 of… Bar Muscle Up ………. BURN 2 rounds of: (:45

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Wednesday – 200617

SWOD Floor Press 1 x 5 @ 36% 1 x 5 @ 45% 1 x 5 @ 54% At-home SWOD Floor Press 3 x 5 @ a 5353 TEMPO Note: Use whatever weight you’ve got and stick to the TEMPO! WOD For time (22 min

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Tuesday – 200616

SWOD 3 sets of: 10 Bench Dips (feet elevated for more challenge) 6 Strict Chin Ups Then, 3 sets of: 10-20 sec Dip hold in top position of rings 10-20 sec Ring Row hold at top position (feet elevated for more challenge) WOD Max distance

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Monday – 200615

SWOD Back Squat 1 x 5 @ 36% 1 x 5 @ 45% 1 x 5 @ 54% At-home SWOD Back Squat 3 x 5 @ a 5353 TEMPO Note: Use whatever weight you’ve got and stick to the TEMPO! WOD 3 rounds for time

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Saturday – 200613

WOD “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats *compare to 190817

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Friday – 200612

WOD 10-9-8-7-6-5-4-3-2-1 for time of: Unbroken Back Squats @ 65% Note: Reps need to be unbroken. Rerack bar after each set. Rest as needed between sets. FINISHER 800m Farmer Carry ………. BURN 5 rounds for time of: Run 400m 10 Burpee Box Jumps 10 Sumo

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Thursday – 200611

SWOD Overhead Press 1 x 5 @ 67.5% 1 x 3 @ 76.5% 1 x AMRAP @ 85.5% (minimum 1 reps) At-home SWOD Overhead Press 3 x 5 @ a 5353 TEMPO Note: Use whatever weight you’ve got and stick to the TEMPO! WOD For

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Wednesday – 200610

SWOD Every 3 minutes for 15 minutes (5 rounds), complete for times: 5 Box Jumps (24″/20″) Sprint 200m WOD 5 rounds for time of (15 min cap): 20m Burpee Broad Jump 10m Handstand Walk ………. BURN 8 min AMRAP of: 40 sec to complete 5

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Tuesday – 200609

SWOD Deadlift 1 x 5 @ 67.5% 1 x 3 @ 76.5% 1 x AMRAP @ 85.5% (minimum 1 reps) At-home SWOD Deadlift 3 x 5 @ a 5053 TEMPO Note: Use whatever weight you’ve got and stick to the TEMPO! WOD Every minute on

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