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.).
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.).
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