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 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​