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SWOD 11 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3
Phase 2 (Linear Progression) Week 4/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD (18 min):
Deadlift: 5RM
WOD
AMRAP 3 min(22 reps/round)
10 Cal Row
5 Deadlifts (225/155)
7 T2B
Rest 1 min
AMRAP 3 min(112 reps/round)
100m sprint
5 Ball Slams (30/20)
7 Burpees over Ball
Rest 1 min
AMRAP 3 min(22 reps/round)
10 Cal Row
5 Ball Slams (30/20)
7 Burpees over Ball
Rest 1 min
AMRAP 3 min(112 reps/round)
100m sprint
5 Deadlifts (225/155)
7 T2B
Score=Total reps for everything