Wednesday, April 13
SWOD:
WOD: 3 rounds for time of:
- 30 Back Squats, 115/85 lbs
- 30 Bumper Plate Sit Ups, 45/25 lbs
- 30 Double Unders
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Tuesday, December 29
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds for time of:
- 40 Double Unders
- 30 Box Jumps, 24/20 in
- 20 Kettlebell Swings, 53/35 lbs
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Monday, September 14
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds for time of:
- Run, 400 m
- 20 Kettlebell Swings, 53/35 lbs
- 15 Hang Power Cleans, 115/85 lbs
- 10 Burpee Box Jump Overs, 24/20 in
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Thursday, August 6
SWOD:
WOD: 21-15-9 reps, for time of:
- Push Press, 135/95 lbs
- Burpee Box Jump Over, 24/20 in
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Wednesday, May 27
WOD: 3 rounds for time of:
- Run, 400 m
- 15 Pull-ups
- 30 Kettlebell Swings, 53/35 lbs
- 15 Back Squats, 115/85 lbs
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Friday, April 10
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:Complete as many rounds as possible in 8 mins of:
- 4 Handstand Push-ups
- 8 Kettlebell Swings, 53/35 lbs
- 12 AbMat Sit-ups
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Monday, March 23
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 4 rounds for time of:
- Run, 400 m
- 25 Back Squats, 95/65 lbs
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Friday, February 6
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:
- Tabata Push Press, 75/55 lbs
- Tabata Walking Lunge
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
- Tabata Sit Up
- Tabata V Up Situp
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
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