S.W.O.D.
18min Clock
E2mom x 12
1 x Snatch Pull, 1 x Power Snatch, 1 x Hang Squat Snatch, 2 x Overhead Squat
Climb @50-75% of 1RM Power Snatch
W.O.D.
“White Goodman”
2 Rounds For Time:
30 x Single KB Deadlift (Sumo Deadlift) 53/35lbs
100ft x SA KB Walking Lunge 53/35lbs
20 x Toes to Bar
*rest 1min b/w rounds
- This is an all-out sprint workout. Meant to be done as unbroken as possible with minimal rest. 1 Mile Recovery run shortly after.
“At-Home” W.O.D.
5 Rounds of:
1st min: Plank Hold
2nd min: Max Air Squats
3rd min: Max Man Makers
4th min: Max Step Ups
5th min: Rest
- Score = Total # of repetitions completed (1min plank = 1 rep)