Performance Fitness SwOly WOD 11.11.16
Clean + Jerk 7×2+1
Bench Press 4×8+2-4 Forced Reps
Lying Tricep Extensions + Close Grip Press 2xFailure
Pullups 2xFailure
Posts in the Category: SwOly WODs
Performance Fitness SwOly WOD 11.7.16
20′ to find Snatch Max
Strict Press + Push Press 4 x Failure
DB Row + 1 Drop Set 4×8-12
Tempo Contrast Bicep Curls 2×12
Read More →Performance Fitness SwOly WOD 11.4.16
Power Clean 6×2
Clean Pull 4×3
Bulgarian Split Squat 5×10
Shoulder Plate Raise Complex 4×8
Low Lunges 2×12
Slow V-Ups 2×10
Performance Fitness SwOly WOD 10.31.16
Power Position Snatch 3×3
Snatch 6×1
BB Strict Press 4×8, 1×12
Banded Diamond Pushups 3×10
Hammer Curls 3×10
Performance Fitness SwOly WOD 10.28.16
20′ for Clean & Jerk Max
Bench Press 14, 12, 10, 8
DB Row 2×10, 2×8
Shoulder Side Raise 4×12
3 sets:
BB Drag Curl x8
BB Curl x8
BB Preacher Curl x8
Performance Fitness SwOly WOD 10.24.16
Clean w/ pause at the knee 10×1
Incline DB Bench Press 3×8
Pushups 3×10-15
Bicep Curl Descending Ladder
Read More →Performance Fitness SwOly WOD 10.21.16
Snatch Balance 4×1
Snatch 5×1
BB Row 3×10
Arnold Press 3×8
Banded Hammer Curl 3×15
Banded Tricep Extension 3×15
Performance Fitness SwOly WOD 10.17.16
Jerk Stance Press 3×5
Jerk 6×1
Tempo Squats 4×5 (5 sec. down / 5 sec. up)
DB Bench Press 4×10
Leaning DB Side Raise 2×10
Front Plate Raise 2×10
Performance Fitness SwOly WOD 10.14.16
3 Position Halting Snatch Deadlift 3×2
Halting Snatch DL + Floating Power Snatch 5×1
Inverted Row 3×8
Shoulder Press 3×10
Reverse Flyes 2×12
Read More →Performance Fitness SwOly WOD 10.10.16
Clean & Jerk 8×1
Wtd Pushups 5×8
Incline Pushup Ladder Finisher
Hip Thrusters 3×12
OH Tricep Ext.
