7.31.2019

By
November 6, 2020

SWOD
TEMPO CLEAN DEADLIFT
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

WOD
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Spartan WOD
8 Rounds, Every 4 Minutes
3 Strict Pull-ups
6 Plate Burpees
9 KB Deadlifts 53/35
15/12 Calorie Ski

Workout Notes:

SWOD STIMULUS

SWOD MOVEMENT FOCUS

WOD STIMULUS

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