SWOD:
Weighted Pull-up
3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

If you are still using a band for pull-ups  your goal is to make your pull-ups as difficult as possible.
Remember there is NO kipping with a band.


WOD:
5 rounds for time of
Row, 300 m
5 Pull-ups
7 Unbroken Thrusters, 105/75 lbs

SWOD:
Tabata
Kettlebell Swing, 70/53 lbs


The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.



WOD:
For time:
50 Pistols (Alternating Legs)s
30 Power Cleans, 115/85 lbs
Row, 2000 m

NOTE: "5 X 1"  and "1-1-1-1-1" explained.
5 X 1  means 5 sets of 1 at the same weight. Remember this does not include your warm-up sets.
1-1-1-1-1 means you will attempt to increase the weight each set, INTELLIGENTLY. Again this does not include your warm-up sets.


SWOD:
Snatch
5 x 1
     -Rest as needed






WOD:
12 Minute AMRAP of
5 Power Snatches, 95/65 lbs
10 Push Jerks, 95/65 lbs
20 Double Unders

SWOD:
Push Press
Find 1 Rep Max


WOD:
For Time
Row, 1000 m 
100 Double Unders 
Run, 1 mi

SWOD:
Deadlift
Find 1 Rep Max


WOD:
5 Rounds For Time
Run, 200 m 
10 Kettlebell Swings, 53/35 lbs 
10 Pull-ups

*12-minute time cap*

SWOD:
Overhead Squat
Find 1 Rep Max


WOD:
EMOM 8 Min
Every 1 min for 8 mins, alternating between: 
5 Back Squats, 95/65 lbs 
5 Chest-to-bar Pull-ups 
5 Power Cleans, 95/65 lbs 
5 Wall Balls, 20/14 lbs

With remaining time in each minutes, do as many double unders as you can. 
SCORE is total number of double unders from all 8 rounds. 

THE LAYOUT
Minute 1--5 back squats 
Minute 2--5 CTB 
Minute 3--5 PC 
Minute 4--5 wall ball 
Minute 5--5 BS 
Minute 6--5 CTB 
Minute 7--5 PC 
Minute 8--5 wall ball

SWOD:
Snatch
Find 1 Rep Max


WOD:
12 Min AMRAP
4 Deadlifts
3 Power Cleans
2 Front Squats 
1 Thruster

Same weight on bar for each movement! THIS IS A COMPLEX. Do not put the bar down in between rounds.

Today's wod test post