SWOD 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10 minutes – WOD 20-minute AMRAP8 Dumbbell Thrusters (2×50/35)12 Toes To Bar16/14 Calorie Row * Target number of Rounds: 7 Rounds +
Burn 20 AMRAP400/300m Row200m Jog20 Wall Balls (with Slam Ball)20 Slam Balls
WOD 10 rounds10 Bench Press. (135/95) OR 15 Deficit Push Ups (4in/2in)100ft Sled Push (2×45/1×45) No Score, 25:00 clock
WOD 2 Sets500/400m Row100 Double Unders20 Kettlebell Swings (1.5/1)15 Burpee Pull-Ups20 Kettlebell Swings (1.5/1)100 Double Unders500/400m Row-rest 5 Minutes b/t sets- * Target time each set: 9-11 minutes* “Soft” Time cap each set: 12 minutes
SWOD Snatch 10 EMOM1 Snatch Starting around 70% and build to 80% WOD For Time4 Rounds400m Run80ft Single Dumbbell Lunge (50/35) * Target time: 12 minutes* Time cap: 18 minutes Barbell Club Snatch 10 EMOM1 Snatch Starting around 70% and build to 80%Overhead Squat 5 sets:10 Overhead Squats*50-55% of
WOD 5 Sets (One Every 4:00)21 Wall Balls (20/14)15/12 Calorie Assault Bike9 Deadlift (275/185) *No Score* Target time: 2:15 – 2:45* Time cap: 3 minutes
SWOD 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk2 (complexes) x 4 sets: *12 minutes* Work up to a Heavy, Unbroken set WOD AMRAP 7 Minutes6 Strict Handstand Push-Ups or Strict Press 95/6518 SIt Ups -rest 2 Minutes- AMRAP 7 Minutes12
SWOD 3 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes WOD 21-15-9Overhead Squat (95/65)Bar-facing burpeesChest to bar pull-ups * Target time: 6-8 minutes* Time cap: 12 minutes
Burn Tabata Row rest 2:00 12 AMRAP100m Farmer Carry (2 of any load)10 Pushup30 Mtn Climbers10 Air Squat Rest 2:00 3:00 Max Plank
WOD Partner workout20/16 Calorie Row (each: at the same time)40 Power Cleans (155/105)20/16 Calorie Row (each: at the same time)40 Power Snatches (95/65)20/16 Calorie Row (each: at the same time)20 Squat Cleans (185/125)20/16 Calorie Row (each: at the same time)20 Squat Snatches (135/95)20/16 Calorie Row
