6.5.2018

SWOD 10 EMOM Even: 5 Strict Press Odd: 30 Second Active Handstand Hold (Extra challenge: Free standing Handstand) WOD 500 Meter Row 22-16-10 C2B Pullups Alternating Dumbbell Snatches 50/35 Then: 500 Meter Row Spartan 3 Rounds 30 Burpee Box Overs 3 Rope Climbs 300 Meter Plate Overhead Carry 45/35

6.4.2018

SWOD Front Squats 8 Rounds (Treat earlier rounds as a warmup and build up to heaviest weight) Every 90 Seconds 5 Front Squats AHAP WOD 14 Minute AMRAP 7 Hang Squat Cleans 155/105 7 Shoulder to Overhead 155/105 200 Meter Run *5 Bar hopping burpee penalty each time you break up the barbell reps. Including Read more about 6.4.2018[…]

6.2.2018

Partner WOD 500 Meter Run 50 Pushups 50 Front Squats 115/75 50 Box Jumps 24/20 50 Push Presses 115/75 50 Situps 500 Meter Run Partner Static Holds Pushups = Plank on hands Front Squats and Push Presses = Front Rack with loaded barbell Box Jumps = Wall Sit Situps = Plank on Elbows

6.1.2018

Partner WOD 200 Meter Run (together) 30 Deadlifts 185/125 30 D-balls 70/50 200 Meter Run (together) 30 Deadlifts 185/125 30 Wall Balls 20/14 200 Meter Run (together) 30 Deadlifts 185/125 30 Double Dumbbell Overhead Walking Lunges 50/35 (Switch partners each time dumbbells are set down) 200 Meter Run (together) 30 Deadlifts 185/125 30 Meter Handstand Read more about 6.1.2018[…]