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:
EMOM 12:
1) Ring Dips x 5 @ 13X3
2) Band Pull-Aparts x 10-15
3) Strict Pull-Ups x 5 13X3
4) Prone IYT x 5
WOD:
10-14-18 Shoulder to Overhead (135/95)
5-7-9 Bar Muscle Ups
25 Unbroken Double Unders (50 singles) after each round to continue