WOD 2021

Friday – 210820

SWOD Tabata 5m Shuttle Sprint – rest 2 minutes – Tabata 5m Shuttle Sprint WOD Complete as many rounds and reps as possible in 15

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Thursday – 210819

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Full Snatch + Snatch Balance + Overhead Squat WOD For time (12 min cap): 30

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Tuesday – 210817

SWOD 10 minutes to establish a heavy single Power Snatch for the day WOD 5 rounds for time of (10 min cap): Run 200m 5-4-3-2-1

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Monday – 210816

SWOD Every 3 minutes for 12 minutes (4 sets), complete: 3 Chin Up Negatives (3-5 sec descent) 2 Wall Walks 30 sec Hollow Hold WOD

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Saturday – 210814

WOD In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 40 minutes of: 5 Burpees 5 Abmat

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Friday – 210813

SWOD Every 4 minutes for 20 minutes (5 sets), complete: 10 sec Front Rack Hold (10% heavier than Front Squats this set) 5 Front Squats

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Thursday – 210812

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 200m/160m Row 100m Sprint WOD Complete as many reps as possible in

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Wednesday – 210811

SWOD 10 minutes to work to the heaviest weight possible for the following complex: Deadlift + Hang Clean + Front Squat + Jerk WOD 3

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Tuesday – 210810

SWOD Every 3 minutes for 12 minutes (4 sets), complete: 3 Axle-bar Deadlift 5 Box Jumps – increase load and height as possible – WOD

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Monday – 210809

SWOD 10 minutes to establish a heavy single Power Clean for the day WOD In teams of 2, alternate complete rounds to complete 20 rounds

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Thursday – 210805

SWOD Every 2 minutes for 6 minutes (3 sets), complete: Overhead Squat x 5 reps @ 43X1 – empty bar only then… Every 2 minutes

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Wednesday – 210804

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 3 Burpees 6 Walking Lunges 100m Sprint WOD Complete as many rounds

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Tuesday – 210803

Sign up on the whiteboard! SWOD Every 2:30 minutes for 5 sets, complete: Clean & Jerk x 1 rep – all reps should be between

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Monday – 210802

SWOD Every 3 minutes for 15 minutes (5 sets), complete: Bench Press x 5 reps – increase load each set Ring Support at top of

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Friday – 210730

SWOD Every 2 minutes for 10 minutes (5 sets), complete: 3 Position Power Snatch (Hip, Knee, Floor) – increase load as possible – WOD In

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Monday – 210726

SWOD Every 2:30 minutes for 5 sets, complete: Snatch x 1 rep – all reps should be between 70-90% of 1RM WOD For time (15

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Saturday – 210724

WOD For time: 120 Wall Ball Shots (20/14 to 10’/9′) 90 Box Jumps (24″/20″) 60 Calorie Row 30 Chest-to-Bar Pull Ups – split reps however

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Thursday – 210722

SWOD Every 2 minutes for 10 minutes (5 sets), complete: 3 Position Power Clean (Hip, Knee, Floor) – increase load as possible – WOD 4

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Tuesday – 210720

SWOD Every 2 minutes for 12 minutes (6 sets), complete: Unstable Overhead Squats x 3 reps – use same weight across all 6 sets –

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Monday – 210719

SWOD Every 90 seconds for 6 minutes (4 sets), complete: 25m Sprint from 3-point stance, walk back to start – rest until 8 minutes on

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Friday – 210716

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Hang Squat Clean w/ 2 sec pause at bottom of catch + Jerk – increase

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Wednesday – 210714

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Hang Power Snatch + Power Snatch – increase load as possible, no touch and go

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Tuesday – 210713

SWOD Rope Climb Drills (10 min) WOD Complete as many rounds and reps as possible in 20 minutes of: 100m Bear Hug Plate Carry (45/35)

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