SWOD
SWOD Power snatch 3 x 5 @60% 3 x 5 @70% 3 x 5 @80% WOD Death by Burpees Box jumps Min 1= 1 Burpee + 1 box jump Min 2= 2 Burpees + 2 box jumps Etc... Until required reps cannot be completed in the minute. SWOD
Front Squat 1x5 at 70% 1RM Front Squat 1x3 at 80% 1RM Front Squat 1x1 at 90% 1RM Rest as needed between sets. Split Jerk 1x5 at 70% 1RM Split Jerk 1x3 at 80% 1RM Split Jerk 1x1 at 90% 1RM Rest as needed between sets. WOD Complete as many rounds as possible in 20 mins of: 10 Wall Balls, 20/14 lbs 30 Double Unders 10 Sit Up With Med Ball Wall Touches, 20/14 lbs 30 Double Unders SWOD
Deadlift 1x5 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x1 at 90% 1RM Rest as needed between sets. WOD 4 rounds for time of: 5 Parallette Pass Throughs 7 Burpees 9 Kettlebell Swings, 70/53 lbs SWOD
Overhead Squat 1x5 at 70% 1RM Overhead Squat 1x3 at 80% 1RM Overhead Squat 1x1 at 90% 1RM Rest as needed between sets. WOD Complete as many rounds as possible in 8 mins of: 10 Pull-ups 5 Push-ups 15 Pull-ups 5 Push-ups 20 Pull-ups 5 Push-ups 25 Pull-ups 5 Push-ups 30 Pull-ups 5 Push-ups SWOD
Power Snatch 1x5 at 70% 1RM Power Snatch 1x3 at 80% 1RM Power Snatch 1x1 at 90% 1RM Rest as needed between sets. WOD Complete as many rounds as possible in 13 mins of: Run, 200 m 4 Wall Walks 15 Weighted AbMat Sit-ups, 20 lbs SWOD
Front Squat 1x3 at 65% 1RM Front Squat 1x3 at 75% 1RM Front Squat 1x3 at 85% 1RM Rest as needed between sets. Split Jerk 1x3 at 65% 1RM Split Jerk 1x3 at 75% 1RM Split Jerk 1x3 at 85% 1RM Rest as needed between sets. WOD 21-18-15-12-9-6-3 reps, for time of: Thruster, 75/55 lbs Bar Facing Burpee SWOD
Deadlift 1x3 at 65% 1RM Deadlift 1x3 at 75% 1RM Deadlift 1x3 at 85% 1RM Rest as needed between sets. WOD Tabata Ball Slam, 20 lbs Tabata Push-up (hand release) Tabata Farmers Carry, 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. This is a FULL tabata for each, so the workout will be 12 minutes long. Coaches choice on how it is performed (Each movement at a time (AAA....BBBB....CCCCC....) or "A" movement then "B" movement and then "C" movement, ABC, ABC, ect.... ) SWOD
Overhead Squat 1x3 at 65% 1RM Overhead Squat 1x3 at 75% 1RM Overhead Squat 1x3 at 85% 1RM |
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