Friday May 28, 2021
WOD: Swod 10-12 Double db tricep ext (kicks) 10-12 Bb bicep curls 8-10 Bb hip thrusts 3 rds Conditioning 15 min amrap 3-6-9-12-,,,,,, Cal...
Thursday May 27, 2021
WOD: Swod 4th week deload Power clean 5@40,50,60 Front squats 5@40,50,60 Conditioning 3min go AFAP 5-10-15-20 Deadlifts 155/105 #...
Wednesday May 26, 2021
WOD: Conditioning 40 min go AFAP 1k row/ski 1 mile bike 100 dubs 1k ski/row 1 mile run 800 mts row/ski 800 bike 80 dubs 800 ski/row 800...
Tuesday May 25, 2021
WOD: Swod Conditioning 1 (working on rope climbs ) 15 min cap 12-9-6 STOH 95/65# 4-3-2 Rope climb Conditioning 1 min max cal row 1 min...
Monday May 24, 2021
WOD: Swod Week 4 (deload) Back rack lunges 4-6 per leg (heavier than last week) Superset with 12 weighted Russian twists 3 rds Same as...
Friday May 21, 2021
WOD: Swod 3 Supersets Of: 8-10 Bench Press 8-10 Barbell Bent Over Rows 8-10 Weighted Hanging Knee Raises Rest 2min. Between Sets Part 2...
Thursday May 20, 2021
WOD: Swod Power clean 3@75,85,95 Front squats 3@75,85,95 Conditioning 15 min to go AFAP 10-8-6-4-2 Thrusters 65/55# SDHP Into 10-8-6-4-2...
Wednesday May 19, 2021
WOD: Conditioning 40 min cap 400 mts ski Into 4 rds of 12 cal row 12 double db hang clean 50/35# Into 4 rds 12 cal bike 12 double db...
Tuesday May 18, 2021
WOD: Swod 10-15 min rope climb practice for beginners More advance athletes: 8 ghd sit ups 6 push presses 95/65# 2 rope climbs (1...
Monday May 17, 2021
WOD: Swod Week 3 Back rack lunges 4-6 per leg (heavier than last week) Superset with 12 weighted Russian twists 3 rds Same as last week...
