Advanced Class Swimming
Warm Up
3 Rounds
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups
Bench 5×5
Front Squat 3×10
WOD
20 Minutes
Back Squat Progression 115/95
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Monthly Archives: May 2019
053019
Warm Up
800m
10 Push Press
10 Sit Ups
10 Burpees
800m
Mats
Ladders
Plyo
WOD –
20 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
052919
Warm Up
3 Min AMRAP
10 Burpees
10 Sit Ups
10 Air Squats
Snatch 5×5
Choice 3×10
WOD
Max Reps
Wall Balls 20/12
052819
Warm Up
3 Rounds
Burgener
5 Pull Ups
20 Burpees
5 Ninja Roll Ups
Push Press 5×5
Clean 3×10
WOD –
Free Lift
052419
Warm Up
3 Rounds
400m
Snatch Complex
10 Bar over Burpees
15 Perfect Pull Ups
Mats
Ladders
Depth Broad Jumps 15
WOD
Sprints
052319
Warm Up
3 Rounds
10 (5 sec) Deadbugs
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps
OHS 5×5
Push Press 3×10
WOD – Todd
Max Reps
Thrusters 95/65
052219
Warm Up
1600m
Mats
Ladders
Plyo
WOD
5 Rounds
300m
50 Push Ups
