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SWOD
Slay the Goat! Skills only, no barbell
CWOD
1->10 Tire Flips
10->1 Burpees
Row 5/3 cal b/w rounds
Find heavy complex
Hang Snatch + Hang Squat Snatch + Power Snatch + Squat Snatch
"Helen"
3 RFT
Run 400m
21 KBS (53/35)
12 pullups
Row 2k
compare to 5-1-17
Accumulate 1 min L-sit hold
Then
2 rounds
15 HSPU
21 Ring rows
9 Snatch (135/95)
HSPU work
For time
100 Wall Balls (20/14)
50 Box Jumps (24/20)
25 Clean and Jerk (135/95)
Aerobic Capacity
4 rounds
Run 600m
easy jog 200m, no rest between rounds
Rest 2 min
Run 300m
easy jog 100m
Teams of 3
150 Burpee box jump over
100 KB snatch
50 TTB
25 WB each (not simultaneous) (20/14)
4x5 Strict Press
Build
4 RFT
15 Tire flips
50m KB farmer's walk (70/53/35)
20 KBS (70/53/35)
50m KB farmer's walk
L-sit practice
Attempt to accumulate 2-3 minutes
10 Rounds
10 DL (185/125)(155/105)
10 pushups
Optional additional work
Bell up KB walks (5 laps each hand)
OH walks with KB hanging off bar from bands
Find heavy Snatch Balance (can be from the rack in later attempts)
AMRAP 15
1...2...3...4...5...
OHS (155/105, 135/95)
25 DU
Run 200m
Alternate partners
Row 10 cal
Row 20 cal
Row 30 cal
Row 40 cal
Row 50 cal
Paced air squats every time you come off of the rower
6 RFT
5 Ring dip
10 Ring rows
5 Power clean (185/125)
Optional additional work:
3 ME pinch grip holds (45/35)
3x10 Front squat (build)
Ring MU transition practice
Death by:
TTB
Burpee
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