Posts in the Category: SwOly WODs

Performance Fitness SwOly 1.6.20

By Posted in - SwOly WODs on January 5th, 2020 0 Comments

Snatch Pull + Hang Snatch (Above Knee) 3×1+3
Snatch Pull + Hang Snatch (Below Knee) 3×1+2
Snatch 3×1

Snatch Pull 3×3 (100%+ of best Snatch)

BB Supinated BO Row 2×12, 2×8
Wtd. Push-ups 2×12, 2×8

BB Rollouts 3×10
Side Plank Hip Dips …

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Performance Fitness SwOly 12.30.19

By Posted in - SwOly WODs on December 29th, 2019 0 Comments

Clean 5×2 build up, 6×1 EMOM @ ~85%

Jerk 4×2 Build up, 5×1 EMOM @ ~90% (use blocks if possible)

Band Pushup + Regular Pushup 3×8+8
DB Supine Pullover 3×8
Band Seated Pulldown 3×10

4×20″ on/10″ off
Hollow Rock
2′ Rest
4×30″ on/15″ …

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