WOD 2021

Friday – 210528

WOD “WMCF Benchmark Test 1” For time: 20 Back Squats (225/155) 2 mile Run 20 Back Squats (225/155) *use a rack **compate to 200801 Mobility

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Thursday – 210527

SWOD Every minute on the minute for 12 minutes: Minute 1 – 6 Strict Handstand Push Ups Minute 2 – 8 Cossack Squats Minute 3

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Tuesday – 210525

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Snatch – increase load as possible – WOD Every minute on the minute for 20

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Friday – 210521

SWOD 3 sets of: ME Strict Chin Ups 3 Passthroughs on Low Rings or 5 Passthroughs on Boxes 5 Windshield Wipers (R+L=1) 5 Sissy Squats

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Wednesday – 210519

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Clean & Jerk – increase load as possible – WOD Complete as many rounds and

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Monday – 210517

SWOD 3 sets of: ME Strict Ring Dips Pancake Stretch – 3 pulses, then 30 second hold 5 Lateral Step Ups each side 30 sec

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Friday – 210514

SWOD Deadlift 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD For time: 50 Clean & Jerk (155/105) *complete

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Thursday – 210513

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Power Snatch + Overhead Squat *increase load as possible WOD 5 rounds for time of

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Saturday – 210508

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th.

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Friday – 210507

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Power Clean + Power Jerk *increase load as possible WOD Every minute on the minute

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Monday – 210503

SWOD “Isabel” For time (6 min cap): 30 Snatches (135/95) *compare to 200831 WOD 5 rounds for time of (13 min cap): 15 Wall Ball

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Thursday – 210429

SWOD 3 sets of: ME Strict Chin Ups 3 Passthroughs on Low Rings or 5 Passthroughs on Boxes 5 Windshield Wipers (R+L=1) 5 Sissy Squats

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Tuesday – 210427

SWOD “Grace” For time (6 min cap): 30 Clean & Jerks (135/95) *compare to 200821 WOD 12-9-6-9-12 for time (10 min cap): Hang Power Clean

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Monday – 210426

SWOD Back Squat 3 x 5 reps* 1 x AMRAP* *Use 5-10 lbs more than last time. WOD For time: 150/120 Calorie Row *Every 90

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Friday – 210423

SWOD Complete as many reps as possible in 8 minutes of: 1-2-3-4-5-etc… Ring Dips 2-4-6-8-10-etc… Alternating Pistols WOD For time (14 min cap): Run 100m

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Monday – 210419

SWOD 3 sets of: 5 Strict L-Pull Up 3 Skin the Cat WOD “Quarterfinals 21.1” For total time (10 min cap): 3 rounds of… 10

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