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.
For time and for fun:
10K run with interruptions: Around every 10 minutes, everyone stops and does the next item on this list:
– 800m piggyback ride/partner carry (pairs can switch off as necessary until distance is covered; if an odd number, two people carry the third person together, anyhow)
– 15 handstand push-ups (partner holds legs upright)
– 15 partner back squats (put partner on back)
– 50 push-ups
– 50 walking lunges
– 100 squats
SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
5 RFT
10 Back squats to a box
20 GHD situps
The squats are all the way to the 12″ box, lift your feet off the ground, replant your feet, and then stand back up for one rep.
1 rope ascent
20 back squats, 85#
100 steps walking lunge
20 back squats, 85#
50 box jumps, 24″ box
20 back squats, 85#
50 alternating split lunges
20 back squats, 85#
50 deep calf raises
20 back squats, 85#
50 situps
1 rope ascent
For time:
50 Back squats, 75 lbs
5 Rope climbs, 15 feet
40 Back squats
4 Rope climbs
30 Back squats
3 Rope climbs
20 Back squats
2 Rope climbs
10 Back squats
1 Rope climb
From mainsite
