SWOD Rope Climb Drills WOD Complete as many rounds and reps as possible in 20 minutes of: 16 Alternating Pistols 12 Handstand Push Ups 2

SWOD Every 6 minutes for 3 sets, complete: Deadlift x 5 reps @ 58% DB Pullovers x 10 reps Bar Dips x 10 reps Hollow

SWOD Every 6 minutes for 3 sets, complete: Front Squat x 5 reps @ 58% 2-arm Single-leg RDL x 10 reps/leg Front Rack KB Carry

SWOD Every 6 minutes for 3 sets, complete: Overhead Press x 5 reps @ 58% Reverse Snow Angel (weighted) x 10 reps @ 2020 Single-arm

WOD For time: Row 2000m 7 rounds of Cindy Row 1000m 5 rounds of Cindy Row 500m 3 rounds of Cindy Note: 1 round of

WOD OPEN WOD 22.1 Complete as many rounds and reps as possible in 15 minutes of: 3 Wall Walks 12 Alternating DB Snatch 15 Box

SWOD Every 3 minutes for 3 sets, complete: Hang Power Clean – 3 reps @ 65.5% – 3 reps @ 74.5% – 3+ reps @

SWOD Every 4 minutes for 3 sets, complete: Dumbbell Chest Fly x 10 reps Bar Dips x 10 reps Alternating DB Curl x 5 reps/arm

SWOD Ring Muscle Up Drills 1) Establish the False Grip 2) Kipping Swing on the Rings x 5-8 swings 3) Hanging Hip Thrust x 5-8

SWOD Every 4 minutes for 3 sets, complete: Deadlift – 3 reps @ 65.5% – 3 reps @ 74.5% – 3+ reps @ 83.5% Notes:

SWOD Every 4 minutes for 3 sets, complete: a. Front Squat – 3 reps @ 65.5% – 3 reps @ 74.5% – 3+ reps @

SWOD Every 4 minutes for 3 sets, complete: a. Overhead Press – 3 reps @ 65.5% – 3 reps @ 74.5% – 3+ reps @

WOD “Filthy Fifty” For time: 50 Box Jumps (24″/20″) 50 Jumping Pull Ups 50 KB Swings (35/25) 50 Walking Lunges 50 Knees-to-Elbow 50 Push Press

SWOD Every 4 minutes for 12 minutes, complete: 10 Single-arm DB Shoulder to Overhead, right 20m DB Farmer Carry 10 Single-arm DB Shoulder to Overhead,

SWOD Every 3 minutes for 4 sets, complete: Hang Power Clean – 5 reps @ 61% – 5 reps @ 70% – 5+ reps @

SWOD Every 5 minutes for 3 sets, complete: Bench Press x 5 reps – AHAP Single-arm Banded Pulldown x 10 reps/arm @ 2121 DB Reverse

SWOD Headstand Progressions 1) Establish a Tripod Position 2) Rock from Head to Toes in Tripod Position 3) Bring Knees together at 90 in Tripod

SWOD Every 4 minutes for 3 sets, complete: Deadlift – 5 reps @ 61% – 5 reps @ 70% – 5+ reps @ 79% Notes:

SWOD Every 4 minutes for 3 sets, complete: a. Front Squat – 5 reps @ 61% – 5 reps @ 70% – 5+ reps @

SWOD Every 4 minutes for 3 sets, complete: a. Overhead Press – 5 reps @ 61% – 5 reps @ 70% – 5+ reps @

SWOD Every 8 minutes for 3 sets, complete: 30-ft Fat-rope Sled Pull (BW) 30-ft Sled Push (BW) 120-ft Plate Pinch Carry (35s/25s) Stretch Rope Back

WOD For time: 4 rounds of… 9 DB Thrusters (50s/35s) 35 Double Unders – rest 3 minutes – 3 rounds of… 12 DB Thrusters (50s/35s)

SWOD Every 3 minutes for 3 sets, complete: Hang Power Clean x 5 reps @ 55% WOD 6 rounds for time of: 8 Hang Power

SWOD Every 5 minutes for 4 sets, complete: Unstable Banded Single-arm KB Bench Press x 5 reps/arm Two-arm Bent-over DB Row x 10 reps Half-kneeling

SWOD 10 minutes of work on Rings (no Muscle Ups) examples: – Skin the Cat – Front/Back Levers – Inverted Hang – Leg Raise to

SWOD Every 5 minutes for 3 sets, complete: Deadlift x 5 reps @ 55% DB Pullovers x 10 reps Bar Dips x 10 reps Straight-arm

SWOD Every 5 minutes for 3 sets, complete: Front Squat x 5 reps @ 55% Single-leg RDL x 10 reps/leg Front Rack KB Carry x

SWOD Every 5 minutes for 3 sets, complete: Overhead Press x 5 reps @ 55% Reverse Snow Angel x 10 reps @ 2020 Scap Pull

WOD For time: 150/120 Calorie Row 75 Pull Ups 50 DB Box Step Overs (50/35) 25 Manmakers (50s/35s) Note: Partition reps as desired.

SWOD DB Shoulder to Overhead Ladder In 90 seconds complete as many reps as possible of: Rx 50/35 x 3 reps/arm 60/40 x 3 reps/arm

SWOD Every 3 minutes for 3 sets, complete: Hang Power Clean – 5 reps @ 67.5% – 3 reps @ 76.5% – 1+ reps @

SWOD Every 4 minutes for 5 sets, complete: Bench Press x 5 reps @ 75% Ring Row x 10 reps GHD Sit Up x 10

SWOD Rope Climb Drills WOD For time: 50 Back Squat (135/95) – from the floor 20 Bar Muscle Ups 50 Alternating DB Snatch (50/35) 10

SWOD Every 4 minutes for 3 sets, complete: Deadlift – 5 reps @ 67.5% – 3 reps @ 76.5% – 1+ reps @ 85.5% –

SWOD Every 4 minutes for 3 sets, complete: a. Front Squat – 5 reps @ 67.5% – 3 reps @ 76.5% – 1+ reps @

SWOD Every 4 minutes for 3 sets, complete: a. Overhead Press – 5 reps @ 67.5% – 3 reps @ 76.5% – 1+ reps @