Blog

Skill

1RM PWR Clean

WOD

9min AMRAP

3-6-9-12-15-18....

Deadlift

Box jump

Rx

225/148

24/20"

INT

185/123

20/16”

Scaled

135/93 or lower

16/12”

Swift

50 Strict pull-ups in as few sets as possible

For each break stop and perform

10 Push-ups

50 Flutter Kicks

Skill

EMOM for 14min (alt.)

10 HSPUs

14 Pistols

WOD

12min AMQRAP

1-arm DB BP 12 ea.

1-arm DB Row 12 ea.

1min hip extension hold

Rx, INT, Scaled

n/a

Swift

2k Row

Skill

FS & BS Combo

2+4, E2.5M for 6 rounds Start @ 70% of FS

WOD
15min max distance Partner ski-relay

Skier performs 5 PWR Snatches & 10 OHS when getting off the ski

Rx, INT, Scaled

Pick a moderately heavyweight

Swift

4 Rounds not for time

12 ea. BGSS

12 ea. 1-arm Strict press

12 DB RDLs

Skill

Flight simulator

Unbroken double unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

WOD
Row

1000m-800m-600m-400-200m

Double KB front rack carry 2 laps after each row

Rx

53/35

INT

45/30

Scaled

35/25 or lower

Swift

Lift:

DB PP

:30 PP

:30 OH Hold

2 rounds (very light)

Breathe:

E2M for 5 Rounds

15 Knee raises

10 DB Snatches

5 Burpees

Skill

10min for max bike calories

*1 partner biking and 1 partner running a shuttle before switching

20, 40, 60, 75ft

WOD
40 Rounds of "Cindy"

1 Partner completes a full round before switching

Rx

n/a

INT

Assisted Pull-ups and Push-ups

Scaled

5 Ring rows

10 Assisted push-up

10 Air squats

Swift

15min Partner AMRAP

50 RKBS

50 Wallballs

50 Cal Bike