WOD (Workout of the Day)
WOD: February 10, 2017
By Chris Monroe | February 22, 2017
Swords Squat Program, Week 2:
Front Squat
Warm-up:
1×2 @ 70%
1×2 @ 75%
Working Set:
3×5 @ 80%
WOD:
In 14 Minutes:
Buy-in: 30 Burpees + 30 Mountain Climbers
Then, in Remaining Time, AMRAP of:
7 Toes-to-Bar
7 Squat Snatches (75/55)
WOD: February 9, 2017
By Chris Monroe |
Strength:
Deadlift
5×3 (Progressive)
WOD:
Four Rounds on the 3:00:
Row 200 Meters
Then Max Ground-to-Overhead (135/95) Until 2:00
Rest 1 Minute
WOD: February 8, 2017
By Chris Monroe |
Swords Squat Program, Week 2:
Back Squat
Warm-up:
1×2 @ 75%
1×2 @ 80%
Working Set:
2×3 @ 85%
WOD:
5 Rounds for Time:
15 Russian KB Swings (70/53)
15 Diamond Pushups
25 Double Unders
WOD: February 7, 2017
By Chris Monroe |
A) 12-Minute EMOM:
Even: 2 Hang Power Cleans + 1 Power Clean
Odd: 5 Handstand Pushups
B) 8-Minute AMRAP:
10 Pistols (total)
10 Box Jumps (24″/20)
20 Hollow Rocks
WOD: February 6, 2017
By Chris Monroe |
Swords Squat Program, Week 2:
Front Squat
Warm-up:
1×2 @ 70%
1×2 @75%
Working Set:
4×6 @ 80%
12-Minute Ascending AMRAP:
(2, 4, 6, 8, 10, 12…)
DB Overhead Lunges (50/35 – total)
Burpee Pullups
DB Renegade Rows (total)