Friday, July 19, 2013

Friday Night SWOD workouts released!


—Friday Night SWOD—

 SWOD#1 – 5min. CapFor Time:
- Farmers Carry
- 12 American KB Swings
- Farmers Carry
- 9 American KB Swings
- Farmers Carry 
- 6 American KB Swings
-Farmers Carry 



Men's RX = Farmers carry @ 165lbs/hand, 32KG Kbell
Men's scaled = Farmers carry @ 115lbs/hand, 24KG Kbell
Women's RX = Farmers carry @ 95lbs/hand, 24KG Kbell
Women's scaled = Farmers carry @ 75lbs/hand, 16KG Kbell



 SWOD#23 minute AMRAP of:
- 3 Log Deadlifts
- 2 Log Hip Cleans
- 1 Log Shoulder-to-Overhead
**Every 3 times through Log Complex(3DL-2HCln-1OvHd), Athlete must complete 4 Burpees over Log**



Men's RX = Log @ 115lbs
Men's Scaled = Log @ 85lbs
Women's RX = Empty Log(65lbs)
Women's scaled= empty log w/o the overhead press, +2 burpees(total of 6)



 SWOD#3 – 5min. Cap3 Rounds For Time:
- Sprint
- 10 Sandbag Zercher Squats

Men's RX = 90lb bag
Men's scaled = 60lb bag
Women's RX = 60lb bag
Women's scaled = 40lb bag




No comments:

Post a Comment