SWOD Bench Press 8×2 WOD 800M Run 30-Ball Slams 30-Plyo Pushups (clappers) 30-Kickouts (each side) 30-Mtn Climbers (per leg) 30-Ring Rows (feet up) 800m Run for time! Over achievers… WOD #2 50-Dbl Unders 20-Dips 4 rounds for time Strength Club 7pm SNATCH!
SWOD Weighted Pullups 3,3,3,3,3 Find 3RM WOD 10-Paralette Burpees 15-Weighted AbMat Situps 7 Rounds for time Paralette Burpees
SWOD Snatch 10×1 WOD 10-100yd Sprints every 90 secs.
WOD 15-Push Jerk (75%BW) 200M Run
OLY Snatch 10×1 SWOD Box Squats 5×3 WOD 15-Ball Tucks 15-Back Ext 15-Box Jumps
SWOD Bench Press 5×5 WOD 10-DB Bench 10-ATW (both directions) 250M sprint row 5 Rounds for time
SWOD Front Squats 5×3 WOD OH Lunges #45M #25W Knees to Elbows 21-15-9 (count is per leg on lunges) X-2500M Row
Oly Clean & Jerk 10×1 SWOD Deadlift 5×5 WOD 400M Run Pullups KB Swings 30-20-15-10 run 400m and preform the reps for each exercise
SWOD Back Squat 5×5 WOD 15-DB Thrusters 15-AbMat 15-Plyo Ball Pushups
SWOD OLY/Clean&Jerk 10×2 Front Squats 8×2 WOD Chinups Wall Ball 21-15-9