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.