Thursday September 16, 2021
WOD: Swod Front squats 5@70,75,3@80 Conditioning 15 min amrap 10 kB swings 55/35# 10 cal bike/row 10 goblet squats 55/35# 10 cal bike /row
Wednesday September 15, 2021
WOD: Conditioning: 30 min cap 5 Rounds For Time: 5 Deadlifts (225/155lbs.) 5 Wall Balls (20/14lb.) 5 Box Jumps (24/20") Immediately into;...
Tuesday September 14, 2021
WOD: Gym workout Swod HSPU work and tech 10-15 min to work on: 1-Getting into HS 2-HS negative E90 sec x 6, 5-7 reps (very slow and...
Monday September 13, 2021
WOD: Swod Back squat 15 min to set a 2-3 reps heavy for the day, then set a 20 reps max in one shot Conditioning 10 Pull Ups 20 Cal...
Saturday September 11, 2021
WOD: 9/11 Tribute Teams of 2 Each partner must complete 11 reps Run 2001m 11 box jumps 30/24 11 thrusters 135/95 11 c2b pull ups 11 power...
Friday September 10, 2021
WOD: Swod Weightlifting conditioning Every 3 x 10 Rounds: 250 mts Row 8 TTB Power Snatches (climbing if technically solid) Rounds 1-3: 5...