SWOD
Front Squat
3-3-3-3-3
Rest as needed between sets.
Remember 3-3-3-3-3 is increasing weight. 5 x 3 is the same weight each set.
Benchmark Fridays
WOD
FRAN
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
SWOD Front Squat 3-3-3-3-3 Rest as needed between sets. Remember 3-3-3-3-3 is increasing weight. 5 x 3 is the same weight each set. Benchmark Fridays WOD FRAN 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up
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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
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
Front Squat 1x5 at 60% 1RM 1x5 at 70% 1RM 1x5 at 80% 1RM Rest as needed between sets Split Jerk 1x5 at 60% 1RM 1x5 at 70% 1RM 1x5 at 80% 1RM Rest as needed between sets. WOD EMOTM 14 Min: 2 Muscle-ups 10 Double Unders |
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