SWFFT Battle Cry

 

This is why we exist!

16FEB2005

3 rounds for time:

 

 Run 800M FAST

 21 Pushups

 15 Kettlebell (Dumbell) Swings

 

13FEB09

Continuous Pullups

            1 pull up the first minute, 2 pullups during the 2^nd minute, 3 pullups in 3^rd, until you cannot complete the set within 60s.

 

Practice Deadlifts 3RM

 

12FEB09

REST DAY

 

 

11FEB2009

As many rounds as possible in 20 minutes of:

 

21 Deadlifts (with 2 45lb dumbbells at your side, touch weight to deck)

15 Pushups

Row 200m

10FEB08

5 rounds for time:

15 Push Press (w/ 2 45 lb dumbells)
200m Run


M - as rx'd
A - use 20lb dumbells
R - only 3 rounds with 20lb dumbells

09FEB

Tabata Pushups
2 minute rest
Tabata Situps
2 minute rest
Tabata Squats

08FEB

As many rds as possible in 20 minutes of:
Row 250m
Goblet Squats
Pull ups



M - 21 Squats (45lb), 15 Pullups
A - 21 Squats (10lb), 10 Pullups
R - 21 Squats (Air), 5 Pullups

07WOD

Rest Day

06FEB

Screening:

2 min situps
2 min rest

2 min air squats
2 min rest

shuttle run

05FEB

(3 x)
Pull 15-yards of Line, with 45# attached on the end

Record best time.




M-As rx'd
A-10# weight
R-Just Line

04FEB2009

Screening 1
Measure:
-Bodyweight
-Max Vertical Jump
-Max Lateral Jump
-500m Row
-Max Pull Ups

02FEB

Row 2km
For Time