SWIMMING WOD

WOD # 1(GYM OR WEIGHT ROOM REQUIRED)

AROUND THE WORLDS 3X5ea
TRI-POD 3X15ea (TRY AND HAVE YOUR LEGS LOCKED OUT)

PULL UPS (NO BAND, JUMPING OK) X 21/15/9
RENEGADE ROWS (35lb DB) X 21/15/9
STEP-UPS (WITH BAR ON BACK) X 21ea/15ea/9ea

RENEGADE ROW = GRAB TWO DB'S OF THE SAME WEIGHT AND GET INTO THE TOP POSITION OF PUSH UP WHILE HOLDING THE DB! PUSH ONE DB INTO THE GROUND WHILE YOU ROW THE OTHER DB STRAIGHT UP WITH THE ELBOW LEADING, THEN SWITCH TO COMPLETE 1 REP!

STEP-UPS = BAR ON BACK, STEP UP WITH THE LEFT LEG AND DRIVE YOUR RIGHT KNEE UP SO THAT YOUR RIGHT QUAD IS PARALLEL OT THE GROUND THEN SWITCH TO COMPLETE REP!





WOD #2 (NO GYM OR WEIGHT ROOM REQUIRED)

AROUND THE WORLDS 3X5ea
TRI-POD 3X15ea (TRY AND HAVE YOUR LEGS LOCKED OUT)

RENEGADE ROWS X 30/25/20/15/10/5
KNEE TUCKS X 30/25/20/15/10/5
SIT-UPS X 30/25/20/15/10/5

RENEGADE ROWS = YOU START IN THE TOP POSITION OF A PUSH UP, ARMS LOCKED OUT, KEEP ONE ARM ON THE GROUND AND PULL THE OTHER ARM UP WITH THE ELBOW LEADING STRAIGHT UP TO THE SKY THEN SWITCH TO COMPLETE ONE REP!

KNEE TUCKS = JUMP AS HIGH AS YOU CAN, WHILE YOU ARE MOVING UPWARD TUCK YOUR KNEES TO YOUR CHEST, THIS IS A QUICK AND EXPLOSIVE MOVEMENT!