4.2.13 SWOD

Dynamic

  • Flat bench– 5 sets of 3 explosive reps (50% of 1RM)
  • 1 set of max reps (185#)- as many reps as you can do without going to complete failure
  • Choose a weight for max reps that you know you can do 15-20 times

Conditioning

  • 5 rounds– 5 strict pull-ups, 8 diamond push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21’s, 65#), 12 box jumps
  • Prescribed rest (b/t rounds): 30 seconds

Post times of conditioning workout to comments.

Motivation

  • This picture really spells out a universal truth. We all have to look out for each other.

One comment on “4.2.13 SWOD

All swole comments go here

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s