SWOD-Rx EMOM 1 Back Squat, 85% 1RM Every 1 min for 10 mins. Add 5-10# from last session (on 12 January) SWOD-Fire breather 1 Back Squat, 85% 1RM Every 30 secs for 10 mins. Add 5-10# from last session (on 12 January) WOD Part A As many reps in 5 mins as you can of: Burpee Box Jump, 24/20 in REST 2 Min than Complete part B WOD Part B For time: 200 Double Unders SWOD
A. Handstand Push-ups 5 x Max Rep Rest as needed between sets. Super-set B. Chin Ups 5x Max Rep Rest as needed between efforts. Super-set with HSPU. Palms are supinated, (facing you) WOD KAREN For time: 150 Wall Balls, 20/14 lbs SWOD Back Squat 3x10 (Add 5-10# from last session) Rest as needed between sets. WOD For 2 cycles: AMRAP in 4 mins of: 5 Power Cleans, 165/115 lbs 7 Push-up (hand release) Rest 3 mins between each cycle. For each cycle restart the AMRAP. SWOD AMRAP Thrusters As many reps as possible in 6 mins of: 2 Min of AMRAP Thruster, 115/85 lbs Rest 3 mins 2 Min of AMRAP Thruster, 95/65 lbs Rest 3 mins 2 Min of AMRAP Thruster, 75/45 lbs, 2 mins WOD For time: 20 Double Unders 5 Kettlebell Swing (American)s, 70/55 lbs 20 Double Unders 10 Kettlebell Swing (American)s, 70/55 lbs 20 Double Unders 15 Kettlebell Swing (American)s, 70/55 lbs 20 Double Unders 20 Kettlebell Swing (American)s, 70/55 lbs 20 Double Unders 25 Kettlebell Swing (American)s, 70/55 lbs |
Important LinksBeyond The Whiteboard Archives
May 2016
Categories
All
|