SWOD
1-rep Max Overhead Squat
WOD
"Summertime Retest"
Part A- 5 Minute AMRAP:
You have 5 minutes to complete as many rounds and repetitions of the following:
- 5 Box Jump Overs
- 10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups
Athletes will then rest for 3 minutes before moving on to Part B.
Part B- 3 Minute AMRAP:
- Squat Clean Thrusters / Ground to Overhead
MOVEMENT DETAILS CAN BE FOUND BELOW (YOU WILL DO THE SAME STANDARD AS YOU DID SIX WEEKS AGO)
SPARTAN WOD OPTION
5 Rounds
100 Meter Row
10 Burpees
Then
Run 1 Mile
Then
5 Rounds
10 Mountain Climbers
10 Pushups
10 Situps
Then
Run 1 Mile
Movement Details - Men
Level III (3)Part A- 5 Minute AMRAP of:5 Box Jump Overs at 30 inches10 Toes to Bar3 Minute RestPart B- 3 Minute AMRAP of:Squat Clean Thrusters at 155 lbs.
Level II (2)Part A- 5 Minute AMRAP of:5 Box Jump Overs* at 24 inches10 Knees to 903 Minute RestPart B- 3 Minute AMRAP of:Squat Clean Thrusters at 95 lbs.
Level I (1)Part A- 5 Minute AMRAP of:5 Box Jump Overs* at 16 inches10 Ab-Mat Sit Ups3 Minute RestPart B- 3 Minute AMRAP of:Ground to Overhead at 55 lbs.
Movement Details - Women
Level III (3)Part A- 5 Minute AMRAP of:5 Box Jump Overs at 24 inches10 Toes to Bar3 Minute RestPart B- 3 Minute AMRAP of:Squat Clean Thrusters at 105 lbs.
Level II (2)Part A- 5 Minute AMRAP of:5 Box Jump Overs* at 16 inches10 Knees to 903 Minute RestPart B- 3 Minute AMRAP of:Squat Clean Thrusters at 65 lbs.
Level I (1)Part A- 5 Minute AMRAP of:5 Box Jump Overs* at 10 inches10 Ab-Mat Sit Ups3 Minute RestPart B- 3 Minute AMRAP of:Ground to Overhead at 35 lbs.