SWOD
1. Weighted Pull Up 1RM
2. Weighted Ring Dip 1RM
————–
METCON
8RFT
5 Box Jump Over 24″/20″
4 Bar Facing Burpee
3 Power Clean 60/45
2 Squat Clean
1 Cluster
SWOD
1. Weighted Pull Up 1RM
2. Weighted Ring Dip 1RM
————–
METCON
8RFT
5 Box Jump Over 24″/20″
4 Bar Facing Burpee
3 Power Clean 60/45
2 Squat Clean
1 Cluster
SWOD
Push Jerk
5×5
————-
METCON
10-9-8-7-6-5-4-3-2-1
Power Snatch 52/35
Toes to Bar
SWOD
Front Squat
10 @ 60%, 8 @ 65%, 6 @ 70%, 4 @ 75%
—————
METCON
AMRAP 12
30 Double Under
20 Wall Ball
10 HSPU
SWOD
Power Clean
EMOM – 3 Sets
3 @ 75%, 2 @ 85%, 1 @ 90%
————–
METCON
‘Helen’
3RFT
400m Run
21 American Swing 24/16
12 Pull Up
METCON
30 Cal Row
30 MBSC 20/10
30 Box Step Over w/ MB
200m Run w/ MB
20 Cal Row
20 MBSC
20 Box Step Over w/ MB
200m Run w/ MB
10 Cal Row
10 MBSC
10 Box Step Over w/ MB
200m Run w/ MB
WOD
‘Blake’
4RFT
100ft OH Plate Lunge 20/15
30 Box Jump 24″/20″
20 Wall Ball
10 HSPU
SWOD
Clean & Jerk 1RM Test
————–
METCON
600m Run
5-5-5-5 Deadlift @ 150% BW
10-10-10 Push Press @ 75% BW
20 Clean @ 100% BW
600m Run
SWOD
Bench Press 1RM
———–
METCON
20 Push Up
20 Pull Up
50 Double Under
15 Push Up
15 C2B Pull Up
50 Double Under
10 Push Up
10 Bar Muscle Up
50 Double Under
SWOD
Deadlift 1RM Test
————
METCON
AMRAP 12
9 DB Deadlift 22.5/15
15 Air Squat
21 AbMat Sit Up
SWOD
Push Press 1RM
———–
METCON
EMOM 5
200m Row
1min Rest
EMOM 5
6 Clean & Jerk 52/35
1min Rest
EMOM 5
10 Burpee over Bar
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