SWOD 1: Deadlift 5 – 3 – 1+
75, 85, and 95% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
SWOD 3: Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
We had 54 participants (plus a few more walkers whose times were not recorded). See the results after the jump:
2-min push-up challenge
In class EWOD:
EWOD = 8 x 20:10 of shuttle sprints the full length of gym (4 minutes total of run for 20 seconds, rest for 10 seconds; just continue running from wherever you stopped)
WOD: Golden Corral Buffet, part 2
The workout is AMRAP in 9 minutes:
9 reps of the first exercise
9 reps of the second
1 trip the width of gym and back (using 1 method both ways, or 1 down, 1 back)
AMRAP 7 minutes the following rep scheme:
3 thrusters (95/65)
3 kettlebell swings (1.5/1 pood)
6 thrusters
6 kettlebell swings
9 thrusters
9 kettlebell swings
12 thrusters
12 kettlebell swings
15 thrusters
15 kettlebell swings
Keep increasing in reps of 3 until the 7 minutes is up. If you complete round of 15, go on to 18. If you complete round of 18, go on to 21 etc…
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
