SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 1/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
A. EMOM 6 min (unscored):
Odd Minutes: Weaker Leg Staggered Stance RDL x4-6 @ 41X1
Even Minutes: Stronger Leg Staggered Stance RDL x (match number of weaker) @ 41X1
B. EMOM 10 min
Minutes 1,2,3,4: Snatch x 3
Minutes 5,6,7: Snatch x 2
Minutes 8,9,10: Snatch x 1
*Power or Squat
WOD:
At 0:00, 6:00, and 12:00 on the clock:
300/240m Row
15 Ball Slams (30/20)
10 Burpees to a plate
Score=Slowest round time