September 18 2017

September 18 2017

SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week COMPLETE
Phase 3 (Clusters) Week 2/4
Phase 4 (Testing)
SWOD:
Back Squat Cluster 4 x 2.2.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 6 reps)

 

WOD:
AMRAP 2:
15 Wallballs (20/14)
150m Run
Max Burpees in time remaining
Rest 1 Minute
AMRAP 2:
15 Russian KBS (53/35)
150m Run
Max Burpees in time remaining
Rest 1 Minute
Repeat both AMRAPs, score=total burpees over 4 AMRAPs