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

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

5 Rounds for time of:
Overhead Squats (#75)
400M Run

12reps x 3 rounds - on every 1:30

Weight: 115lbs

Round 1 - 12reps
Round 2 - 12reps
Round 3 - 11reps

THE CHIEF
AMRAP 5 rounds - 3min work / 1 min rest

• 3 Power Clean (95lbs)
• 6 Push Up
• 9 Air Squat

R1 - 4rounds
R2 - 3rounds + 1 power clean
R3 - 2rounds + 3 power clean / 6 push ups / 4 air squats
R4 - 2rounds + 3 power clean
R5 - 2rounds + 3 power clean / 2 push ups

TEMPO BACK SQUAT (32X1)
5 x 4

Heavier than or same as last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 5 of 8

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For Time:
20-16-12-8-4
Hang Squat Cleans 40/30kg
Reverse Lunges 40/30kg
Push Presses 40/30kg

Post time and Rx to comments.

Five rounds of:
3 Cleans (185 #)
20 Burpees

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

Hands tore pretty bad in three different spots. I may have cried a little. Stupid workout.

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.