SWODPush Press:4 Sets of 6 Rest 2 Minutes Between Sets WODAMRAP 15:30/21 Calorie Assault Bike20 Hand Release Push-ups10 Thrusters (155/105)


SWOD6 Sets:1 Tempo Clean Pull1 Clean Pull Sets 1-2: 70%Set 3-4: 75%Sets 5-6: 80% Tempo: 5 Seconds to Jumping Position (Pockets)Followed By an Aggressive Shrug to FinishTempo on 1st rep, no tempo on 2nd WOD AMRAP 5:Buy-In: 700 Meter Row7 Squat Cleans (95/65)25 Double...


SWODNot For Time:30 Wall Walks WOD3 Rounds:40/30 Calorie Assault Bike800 Meter Row400 Meter Run20 Burpees


Partner WOD33-27-21-15-9 reps for time of: Power cleans 135/95 Push-upsFront Squats 135/95 Cal Row


SWODMuscle Up review and progressions because you know they are coming! WODTeams of 3 (Follow the Leader style)5 RoundsMinute 1: 50 Double UndersMinute 2: 25 AbMat Sit-upsMinute 3: Max Calorie BikeMinute 4: Rest *Score is Total Bike Calories


SWOD:Complex Run For time WOD:Teams of 3AMRAP 25:10/7 Calorie Assault Bike10 Slamballs (30/20)100 Meter Run