Buy In
Tspine mob w/ roller
CF symm
3x
5/5 windmills+5/5 single arm OHS W.O.D
SWOLEMATE WOD 1
Rx
Part A
4 rounds:
21 double KB snatch (2 x 53/35)
15 chest-to-bar pull-ups
9 handstand push-ups
straight into…
Part B
50 dumbbell box step overs (2 x 50/35, 24/20)
Intermediate
Part A
4 rounds:
21 dumbbell snatch (50/35)
15 dumbbell push press (2 x 40/25)
9 pull-ups
straight into…
Part B
50 dumbbell box step overs (2 x 40/25, 24/20)
Post W.O.D.
Roll lats and tricep stretch
Buy In
W.O.D
1. 2 min 20/15 cal bike+max burpees rest 2 minx2(score is combined total burpees)
2. Max distance standing Broad Jump-2 Attempts
3 &4. 8 min running clock-6min AMRAP 5 pullups+10 Pushups+15 air squats immediately into:
max rep C&J 115/75
5. 4rds-20 abmat situps 50m Front rack carry 70/53
6 &7. Max unbroken Wallballs 20/14 3 min cap rest 3 min Max DB 50/35 box step ups in 3 min
8. 50 cal row
-pub crawl after:) Post W.O.D.
Buy In
Banded couch+hamstring floss
3x
7 Good mornings
15 sec bar hang W.O.D
"
25 min AMRAP
20/15 Cal row
200m run
10 TTB
3 Deadlift climb every round start at 65% can;t increase more than 5% at a time
Post W.O.D.
Roll glutes and low back
Buy In
3x
5/5 windmills+5/5 single arm OHS W.O.D
"3x10 strict Press+10 strict pullups
12 min
5/5 DB clean and Jerk 50/35
30 DU
5/5 DB snatch 50/35
30 DU
50 Sol carry 50/35
30 DU
Post W.O.D.
Roll lats or calves
Buy In
Roll glutes
3x
10 wall squats
10 pass thrus
7 kang squats
W.O.D
OHS find 3rm
3rds
15 Front squats 135/95
20 KBS 70/53
10 RIng Dips
Post W.O.D.
roll quads, stretch triceps
Buy In
Broad Jump relay
Floss Hamstrings W.O.D
5 min AMRAP
50 Wall balls 20/14-buy in
12 Power cleans 155/105
12 Lateral Burpees
rest 3 min
5min AMRAP
35 wall balls 20/154-buy in
9 Power cleans 185/125
9 lateral burpees
rest 3 min
5 min AMRAP
20 Wallballs 20/14-buy in
6 Power cleans 205/135
6 Lateral burpees Post W.O.D.
Roll lower back
Buy In
3x
Ring hold 5-10 sec
5 ATYT
5/5 windmills W.O.D
Muscle up skills
AMRAP in 14 minutes:
7 Muscle-Ups
50 Wall Balls 20/14 lb
100 Double- Unders
Post W.O.D.
Roll lats and quads
Buy In
Banded couch+HS floss
Single leg DL+windmill W.O.D
"
EMOTMx24
1: Row 18/12 cal
2: 25 abmat situps or 15 Vups
3: Bike 16/10 cal
4: 3 OHS 75% snatch
Post W.O.D.
Roll glutes and lower back
Buy In
3x
30 sec quad roll
5/5 lat lunges
7 good mornings
W.O.D
Back squat 10-8-6-4-2 65-85%
Front rack lunges 12-10-8-6-4 155/105
2 rope climbs
50 single arm front rack carry 70/53 Post W.O.D.
Couch stretch
Buy In
3 sets
10 strict pullups
10 wall squats
7 kang squats W.O.D
HSPU skill work
-negatives
-scaled w/ abmats
-strict
4 min to
4rds
400m run
20 KBS 70/53
max rep strict HSPU-scale w/ abmats or seated DB press
rest 2 min
" Post W.O.D.
Tricep stretch
