WOD: Swod Strict presses 3-3-2-2-1-1-1 Use this rep scheme to go for a heavy single Conditioning 7min. AMRAP: 7 Hang Power Cleans 115/75# 7 Front Squats Rest 3min. 7min. AMRAP: 7 Burpees 7 Push Jerks 115/75#

WOD: Conditioning 35 min to go AFAP 10 Pull-Ups 20 Cal Bike 10 Pull-Ups 30 Sit-Ups 20 Cal Bike 10 Pull-Ups 400m Run 30 Sit-Ups 20 Cal Bike 10 Pull-Ups 50 Russian KB Swing 70/55# 400m Run 30 Sit-Ups 20 Cal Bike 10 Pull-Ups 60 Cal Row 50 Russian KB Swing 70/53# 400m Run 30 Sit-Ups 20 Cal Bike 10 Pull-Ups

WOD Swod 3-3-2-2-1-1 Use this rep scheme to go for a heavy single Conditioning 18min go AFAP 5 Rounds: 5 Toes-To-Bar 5 Wall Balls 20/14# Immediately into: 6 Rounds: 6 TTB 6 Front Rack Lunges 95/65l# Immediately into: 7 Rounds 7 TTB 7 Front Squats 115/75# Immediately into: 8 Rounds: 8 Toes-To-Bar 8 Back Squats 135/95#?

WOD: Swod 8 db floor presses Max UB strict pull ups 3-4 rds Conditioning 30 Burpees 30 Double Unders 30 Push-Ups 30 Double Unders 30 Box Jumps 24/20" 30 Double Unders 30 Cal Assault Bike 30 Double Unders 30 Box Jumps 24/20" 30 Double Unders 30 Push-Ups 30 Double Unders 30 Burpees

WOD: Swod Back squats 3-2-2-1-1-1 Use this rep scheme to go for a heavy single. Conditioning 3min. AMRAP 20/15 Cal Row 15 KB Swings 70/55# Max Power Clean & Jerks in remaining time.. Rest 1min. 5 Rounds. 115/75#

WOD: Swod Strict press 5x5 Conditioning 15min. AMRAP 10 Cal Bike 15 Pull-Ups 20 Wall Balls 20/14#

WOD: Conditioning 0-8min... 3 Rounds: 250m Row/ski 200m Run 8-16min... 3 Rounds: 20 Hang Power Snatches 75/55# 40 Air Squats 16-24min... 3 Rounds: 250m Row/ski 200m Run 24-32min... 3 Rounds: 25 Hang Power Cleans 95/65# 25 Box Jumps 24/20"

WOD: Swod Week 8 of superset progression 6-8 deadlift 6-8 bench presses 4 rds Conditioning 5 rds of 5 front squats (from floor) 10 TTB 15/12 cal bike Round 1: 95/65 Round 2: 115/75 Round 3: 135/95 Round 4: 155/105 Round 5: 185/135

WOD: Swod 3 push jerks build 6 strict pull ups 4-5 rds Conditioning 3 min amrap 10 double db hang snatches 50/35# 20 push ups 30 cal row 40 dubs 50 sit ups 60 pull ups *2 min break 5 min amrap (same WOD ) *2 min break 7 min amrap (same WOD)

WOD: Swod Week 8 back the supersets. 6-8 back squats 12-15 weighted sit ups Conditioning 18 min to go AFAP 400 run 50 wall balls 20/14# 30 burpees 10 power cleans 185/125# 400 run Into 25 wall balls 15 burpees 5 power cleans 2 rds 400 run