WOD

Friday – 201023

SWOD 20 minutes to build to a heavy single Clean for the Day WOD 1 mile Sandbag Carry (80/65) ………. BURN For time (25 min): 1-2-3-4-5-6-7-8-9-10 Tire Flip Tire jump 200 m run

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Thursday – 201022

SWOD 1 min on / 1 min off x 5 sets: 5 Burpees Max 10m Shuttle Sprints Note: Score is Shuttle Sprints WOD Complete as many rounds and reps as possible in 3 minutes of: 9 DB Deadlifts (50’s/35’s) 7 Burpees over the DBs 5

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Wednesday – 201021

SWOD Every 12 seconds for 30 reps, complete: Power Snatch – use same weight across – WOD For time (20 min cap): Run 400m 10-8-6-4-2 Squat Snatch (135/95) ………. BURN Make your challenge 6 rounds 24 minutes: Find what you can complete… 3 rounds in

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Tuesday – 201020

SWOD 5-4-3-2-1 for load: Overhead Press Weighted Strict Pull Ups – increase load as possible – WOD For time (15 min cap): 21-15-9 of… Wall Ball Shots (20/14 to 10’/9′ target) Calorie Row – rest 90 seconds – 9-15-21 of… Wall Ball Shots (20/14 to

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Monday – 201019

SWOD Every 2 minutes for 10 minutes (5 sets), complete: 2 Front Squats + 1 Split Jerk – increase load as possible – WOD Complete as many rounds and reps as possible in 18 minutes of: 3 DB Clean & Jerks (50’s/35’s) 5 Pull Ups

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Saturday – 201018

WOD Every minute on the minute until 100 reps are achieved, for time: Odd – Snatch (135/95) Even – Clean & Jerk (135/95) *EMOM perform 3 Burpees over the bar Note: In odd minutes you will complete AMRAP of Snatches and in even minutes in

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Friday – 201016

SWOD Every minute on the minute for 12 minutes (4 sets), complete: Minute 1 – Hollow Hold x 30 seconds Minute 2 – Wall Walk x 2 reps Minute 3 – Box Step Up (24″/20″) x 12 alternating reps WOD Complete as many rounds and

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Thursday – 201015

SWOD 20 minutes to build to a heavy single Snatch for the day WOD “Baseline” For time: Row 500m 40 Air Squats 30 Abmat Sit Ups 20 Push Ups 10 Pull Ups ………. BURN Deck of Cards (25 minutes): Clubs – Seated In & Outs

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Wednesday – 201014

SWOD Each for time: 500m ME Row – rest 5 minutes – 500m ME Row WOD For time (15 min cap): 200 Russian KB Swings (70/55) FINISHER For time (5 min cap): 100 Double Unders *Every time you break perform 3 Burpees. ………. BURN 16

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Tuesday – 201013

SWOD Every 90 seconds for 9 minutes (6 sets), complete: 2 Power Clean + 1 Push Jerk WOD 10-9-8-7-6-5-4-3-2-1 for time of (13 min cap): Hang Power Clean Front Squat Push Press Men – 95 lbs Women – 65 lbs FINISHER 3 sets of: Barbell

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