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.SWOD: 3X max rep strict chinup
DWOD: Perform 2 power cleans and 1 jerk on the minute for 15 minutes. Use as much weight as you can–70-80% of 1 RM.
SWOD: Squat 3X5, Bench Press 3X5
DWOD: 20 rounds, not for time!
A round consists of
1 one-arm KB power clean
2 one-arm KB thrusters
***Pick as heavy a weight as you dare.
***switch hands between rounds but do not drop the weight or set it down! This isn’t for time, so you can take as long as you want, but you have to hold the weight the whole time. Any time you set it down, do burpees until you pick it back up again.
Row 750m, Rest 3 min
Row 500m, Rest 2 min
Row 250m, Puke
SWOD: Deadlift 1X5, 3X max rep strict pullups
DWOD: Complete 10 rounds of
5 Lateral hops over 20 inch height
20 meter sprint
1 minute rest
***To make the 20 inch hurdle, load a bar to 95 lbs, and then put plates underneath it until the bar is raised to 20 inches.
***Alternate starting sides every round
SWOD: Squat 3X5, Press 3X5
DWOD: AMRAP 15 minutes:
10 supine ring pullups
10 true pushups
True pushups are performed with hands and feet both elevated off the ground (on parallets or plates). Your chest must get below parallel each rep!
WOD: 1 Hang Power Clean every 30 seconds for 15 min. Use 70-75% of your 1RM. Don’t go too light!
Then, work on pistols. Do a minimum of 15 per leg, depending on ability.
SWOD: Squat 3X5, Bench Press 3X5
DWOD: 7 rounds of:
3 20 yard Short shuttles
6 strict pullups
9 nine-foot wall touches
Short shuttle demo right here.
To do wall touches, pick a spot on the wall almost as high as you can reach when you do a max-height vertical leap. Nine feet may be too high, or too low (Jay Gray), so pick a height that is appropriate for you. Then jump up and touch it, 9 times.
Run 5K for time (Approx. 14 laps around LRMC track)
SWOD: Deadlift 1X5
DWOD: Bring a kettlebell and go to the field. Pick a starting point, and place cones 10, 20, 30, and 40 yards away. Perform 1 round every 2 minutes for a total of 5 rounds. One round is:
5 KB swings (32/24 kg)
1 40 yard suicide run
***Complete each round as quickly as possible. Goal is to complete each round in 60 seconds or less. For example, if you complete a round in 55 seconds, you have a minute and 5 seconds to rest before the next round.
***Suicide runs? Here’s a description.
SWOD: Squat 3X5, Press 3X5
DWOD: “The Volkswagen”
21, 15, 9 reps for time of:
Bench Press @ body weight
Strict pull ups
