Thursday, February 1st, 2024
SWOD 10:00 EMOM5 Power Snatches (+5lbs total from Wk 2)– Use lightweight that can be cycled smoothly for 5 Touch and Go reps– Max Load:
Here is what we found…
SWOD 10:00 EMOM5 Power Snatches (+5lbs total from Wk 2)– Use lightweight that can be cycled smoothly for 5 Touch and Go reps– Max Load:
WOD 15:00 AMRAP200m Run5 Wall Walks200m Run15 Deadlifts (185/125) * Target number of Rounds: 4 +Rounds SWOD Every 2:00 x 5 sets5 Bench Press* Build
SWOD Every 2:00 x 5 sets5 Back Squats *Build across sets to 75% of Heavy Single WOD 5 Rounds10 Lateral Burpee Over Dumbbell50ft Single Dumbbell
SWOD Every 2:00 x 5 sets 5 Deadlifts @75% of Heavy Single WOD 8:00 AMRAP 15/12 cal Row 50 Double Unders (or 25 Crossovers) *Goal:
WOD 7:00 Bike – Must accumulate five 0:20 sprints during the 7:00rest 3:007:00 Run – Around the building, run the straights hard, slow jog the
WOD Teams of 215 RoundsPartner 1:1 Rope Climb or 3 Strict Pull-ups2 Wall Walks or Plank WalksPartner 2:10/8 Calorie Bike-Both athletes work at the same
WOD 25 Shuttle Runs (50ft)50 Wall Balls (20/14)50 V-Ups50 Wall Balls25 Shuttle Runs (50ft) * Target time: 14-16 minutes* Time cap: 20 minutes
SWOD Every 2:00 x 5 sets 5 Bench Press @70% of Heavy Single WOD 3 Rounds30 Kettlebell Swings (53/35)30 Push Ups * Target time: 9-11
SWOD Every 2:00 x 5 sets5 Back Squat @70% of Heavy Single WOD Every 3:00 x 5 sets12/10 Calorie Bike60 Double Unders12/10 Calorie Bike *Score
SWOD Every 2:00 x 5 sets 5 Deadlifts at 70% of Heavy Single *same weight all sets WOD Team of 2 4 Sets (each, 1:1)2:00