SWOD- 25 min cap
1. Bench Press (3/3/3/3/3 all sets at or above 90% of 1 rep max) 2. GHD Situps (10/10/10/10/10) WOD- 12 min AMRAP 10 pull-ups sub 10 banded pull-ups 15 sit-ups 20 kB swings 70/53# 25 double unders sub 75 singles
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See AllWarm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D
Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH
Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2