SWOD
Floor Press 3x5 Use the same weight for each set. Rest as needed between sets. Find a set of 5 that allows you to be fast and powerful. Will add 2.5-5# each week. Chin Up (Strict)s 3x Max Rep Rest 3 mins between sets. WOD For time: 16 Toes-to-bars 21 Unbroken Wall Balls, 20/14 lbs, 10/9 ft Run, 800 m 20 Kettlebell Swings, 53/35 lbs 15 Explosive Push Ups Forward & Backward Shuttle Run, 100 yd 5 burpee penalty for each break in the wall balls; divide the shuttle run into 25 yard increments (one length of basketball court is about 25 yards.). SWOD Power Snatch 1x5 at 65% 1RM Power Snatch 1x5 at 75% 1RM Power Snatch 1x5 at 85% 1RM Rest as needed between sets. WOD For time: 100 Double Unders -- then -- 4 rounds of: One Arm Kettlebell Overhead Walk (Left), 53/35 lbs, 25 yd One Arm Kettlebell Overhead Walk (Right), 53/35 lbs, 25 yd Run, 400 m SWOD Back Squat : 5 @ 65%, 5 @ 75%, 5 @ 85% Back Squat 1x5 at 65% 1RM Back Squat 1x5 at 75% 1RM Back Squat 1x5 at 85% 1RM Rest as needed between sets. Strict Press : 5 @ 65%, 5 @ 75%, 5 @ 85% Strict Press 1x5 at 65% 1RM Strict Press 1x5 at 75% 1RM Strict Press 1x5 at 85% 1RM Rest as needed between sets. WOD "Tabata" - Kettlebell Goblet Squats and Russian Twists : 16 x 20 secs / 10 secs Tabata Kettlebell Goblet Squat, 53/35 lbs Tabata Russian Twist, 35/25 lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 16 intervals. Tabata score is the total reps performed in all of the intervals. Alternate movements; complete each movement 8x; use plate for russian twist. |
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May 2016
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