SWOD Take 12 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, etc… WOD 3 RFT 400 M Run 30 Pushups 40 Air Squats

SWOD Power Cleans 4x4 AHAP WOD AMRAP 8: 7 Box Jumps 24/20 7 Ball Slams 20/16 7 KB Swings 53/35

SWOD Four sets of: Dumbbell Walking Lunges x 20 steps Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds WOD Fran EMOM - Week 2 Variation EMOM for 14: ODD: 7 Thrusters 95/65 + 5 Burpees EVEN: 7 Pullups + 5 Burpees

SWOD Deadlifts Take 15 min and build up to a heavy 3 WOD Buy-In: 60 DU 3 Rounds 30 Cal Row 15 OHS 95/65 Buy-Out: 60 DU

WOD Food + Fitness Challenge 2017 Benchmark - Post-Test AMRAP 17: 50 Wall Balls 20/14 40 Box Jumps 24/20 30 T2B 20 Cleans 135/95 10 Jerks 135/95 Rest 2: Run 1 Mile

SWOD Planks 5 x :45 Add plate to mid-back for resistance WOD 3 Rounds Row 500 M 15 HSPU

SWOD Front Rack Lunges 4 x 8 Each Side AHAP WOD 3 RFT 50 DU 20 Dumbbell Snatches 50/35 5 Ring MU

SWOD Wall Sit Accumulate 7 Minutes WOD AMRAP 4: 27 Hang Power Cleans (135/95) 27 Wallballs (20/14) 27 Calorie Bike Rest 4:00 AMRAP 4: 21 Hang Power Cleans (135/95) 21 Wallballs (20/14#) 21 Calorie Bike Rest 4:00 AMRAP 4: 15 Hang Power Cleans (135/95) 15 Wallballs 15 Calorie Bike

SWOD Bench Press 10 x 3 @ 70% WOD Climb the Ladder for 11: 2 Deadlifts 225/155 2 T2B 4 Deadlifts 4 T2B ETC.

EMOM Every 90 Sec for 6 minutes (4 sets) High Hang Snatch x 2 @ 50-65% Rest 1 min Every 90 sec for 6 minutes (4 sets) Hang Snatch x 1 @ 65-80% Rest 1 min Every 90 seconds for 6 minutes (4 sets) Snatch x 1 @ 80% + WOD "Fran" - Week 1 Test 21-15-9 Thrusters 95/65 Pullups