Swim WOD!

Swim WOD!

Fitness:

A.) Double KB push press – 5×5

B.) 4 rounds

4 min to complete

2 laps run

15 HR push-ups

15 Box step ups (24/20)

***rest remainder if finish early***

 

1 min rest after 4 min round

Performance:

A.) BN push press – 5×5

try to add weight each set

B.) 4 rounds

4 min to complete

2 laps run

15 HR push-ups

15 Box jump overs (24/20)

***rest remainder if finish early***

1 min rest after 4 min round

Competitor”

A.) Behind neck push press – Heavy 5

** Stop just before failure.

– should have 4-6 warm up 3/5 reps

B.) 4 rounds

4 min to complete

400 m run

15 ring dips

15 Box jump overs (24/20)

***rest remainder if finish early***

1 min rest after 4 min round

 

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