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

4.1.13 SWOD

Strength

Work up to 3 rep max in Thruster
Take 3-4 minutes rest b/t all heavy sets (aka non warm-up sets)

Conditioning

5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep, 45#), 15 bodyweight squats
Prescribed rest (b/t rounds): 60-90 seconds

Adjust weights as necessary for your strength level. If you are uncomfortable with dumbbell power snatch, sub 10 reps of upright row (65#).

Post times of conditioning workout to comments.

Motivation

I took this picture at a gas station yesterday; hopefully this describes how you feel after today’s SWOD.