WOD

Monday – 220502

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Clean (mid-thigh) x 3 reps @ 60% Sets 6-8 Clean Grip Deadlift on 2″

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Saturday – 220430

SWOD Every 2 minutes for 5 sets, complete: 5 Snatch Push Press + 2 Overhead Squat @ 60% WOD Complete as many reps as possible

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Friday – 220429

SWOD Every 2:30 minutes for 8 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 5 reps @ 65% Sets 4-8 Power Clean +

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Thursday – 220428

SWOD Rope Climb Drills WOD 3 rounds for time of (28 min cap): 24 Calorie Row 20 Box Jumps (24″/20″) 16 Wall Ball Shots (20/14

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Saturday – 220423

WOD Every minute on the minute until 150 Wall Ball Shots are completed (40 min cap): Minute 1 – 30 Double Unders Minute 2 –

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Wednesday – 220420

SWOD Every 3 minutes for 5 sets, complete: 10-8-6-4-2 of Bench Press *start at 50-55% of 1RM for 10 reps **increase weight each set WOD

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Tuesday – 220419

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

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Monday – 220418

SWOD 20 minutes to work up to a heavy single Deadlift WOD Every 2 minutes for 14 minutes (7 rounds), complete: 3 Deadlift @ 60%

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Saturday – 220416

SWOD 20 minutes to work up to a heavy single Front Squat WOD For time (10 min cap): 30 Double Unders 10 Power Cleans (135/95)

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Friday – 220415

SWOD 15 minutes to work up to a heavy single Overhead Press WOD Complete as many rounds and reps as possible in 10 minutes of:

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Thursday – 220414

WOD For time: 10 Thrusters (95/65) – rest 60 seconds – 10 Thrusters (95/65) 20 Calorie Row – rest 60 seconds – 10 Thrusters (95/65)

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Tuesday – 220412

SWOD Every 3 minutes for 3 sets, complete: Hang Power Clean x 5 reps @ 60% WOD Every 90 seconds for 12 rounds, complete: 3

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Monday – 220411

WOD Every 2:30 for 4 sets, complete: a. Low-angle Incline Bench Press x 5 reps b. Single-arm DB Row x 5 reps/arm then, every 2:30

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Saturday – 220409

WOD “West Metro Chipper” For time: 100 Abmat Sit Ups 90 Walking Lunges 80 Push Ups 70 Box Jumps (24″/20″) 60 Pull Ups 50 Squat

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Wednesday – 220406

SWOD Every 5 minutes for 3 sets, complete: Overhead Press x 5 reps @ 60% Reverse Snow Angel (weighted) x 10 reps @ 2020 Single-arm

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Tuesday – 220405

WOD For time: 3 rounds of Cindy 10 Power Cleans (155/105) 3 rounds of Cindy 10 Front Squats (155/105) 3 rounds of Cindy 10 Squat

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Monday – 220404

WOD In class, establish the following: – max load 20-ft Sled Push – max load Tire Flip – max reps Alternating DB Snatch in 60

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Thursday – 220331

SWOD Rope Climb Drills WOD Every minute on the minute for 24 minutes (8 rounds), complete: Minute 1 – 1-2 Rope Climbs Minute 2 –

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WOD