S.W.O.D

B.S. 3-3-3-1-1-1

*We are setting new PR for every body to re adjust the up coming workouts.

Then. . .

3 Rounds for time of:

355m Run
12 Combo's
21 K.B.S 35% of B.W

Hang Clean
3x3x3x3x1x1x1
135,185,205,215,245,275,300 fail

21-15-9
Pull-Ups
Push-Ups
Back Ext
(jumping pull-ups were performed on most reps)
Time 5:47

16 min EMOM

Odd; 12 Box jump
Even; 12 KBS 32/24kg

AMRAP 15:
8 Toes to Bar
8 Deadlifts 75 / 52 kg
8 Bar-Facing Burpees

“Jackie”
Row 1000m
50 Thrusters (45/35) 35#
30 Pull-ups

Recover

3 Minute AMRAP
DB Squat Clean Thruster (40/25) 30#

I did this but I do not remember my times, weights...

Deadlift

1-1-1-1-1 (235#)

4 Rounds
Run 400m
Rest 1 Minute

Deadlifts should be heavy from rep 1 to 5 with no noticeable form degradation. This is not a 1RM unless you are a beginner and don’t know your 1RM. Total time is all that matters in the 400s. Fastest times are almost always with each lap being within 10 seconds of each other.

5 Rounds

20 Box Jumps (24/20) 24''
10 Push-ups
20 KB Swings (53/35) 35#
10 Toes to Bar

Don't remember the time...

Row 500m

3 Rounds
10 Dips
20 Squats

Row 500m

For every second under 2:00 for men and 2:30 for women athletes get a 1 second bonus off their time. No rest when moving from rowing to the three rounds of the couplet and then back to rowing.

grace

Result: 7;40

For time:

20 sdlhp
30 burpees
40 ground to overhead @ 95#
50 toes to bar
100ft OH lunge @ 45#
150ft sprint