FRIDAY NIGHT SWOD -- Workouts & Details

I'm sure you're all anxiously awaiting the workout reveal, so let's not waste any time. One very important details is that the scoring of each event will be determined by TOTAL WEIGHT MOVED. Give this some thought as you come up with your game plans.

Also, be sure to read the entire post so that you don't miss anything. Attention to detail. 

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TIMELINE:

5:00pm - Athlete & Volunteer check in 

5:40pm- Athlete SWOD briefing 

6:05pm - SWOD 1, Heat 1

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WORKOUT 1A:

•  Females will have 6 minutes to establish a 1RM Power Clean.
• Males will then have 2 minutes to perform as many reps as possible of Ground-to-Overhead (excluding any snatch variation) at the weight established by the female member of the team.

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WORKOUT 1B:

• Males will have 6 minutes to establish a 5RM Strict Press.
• Females will then have 2 minutes to perform as many reps as possible of Deadlift at the weight established by the male member of the team.

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WORKOUT 2:

• 5 minute max-effort Bench Press
  • Team may work in any fashion to complete as many reps as possible at their selected weights.
  • Loading Options: 
    75F/145M
    95F/165M
    105F/185M
• 4 minute max-effort BB Zercher Squat
  • Females will work for the first 2 minutes to get as many reps as possible at their selected weight.
  • Males will then work for the second 2 minutes to get as many reps as possible at their weight.
  • Loading Options: 
    75F/145M
    95F/165M
    105F/185M
• 3 minute max-effort weighted Step-Up
  • Each athlete's weight may not touch the ground at any time during the 3 minutes
    • M:32kg KB
    • F:20kg KB

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WORKOUT 3:

• In 8 minutes, teams will work to get as many reps as possible of:
  • M: 8 Alternating Single-Arm Deadlift @ 215lbs
  • F: 8 Alternating Single-Arm DB Ground-to-Overhead @ 50lbs
    • Males must complete all 8 SADL reps before the female athlete can begin her work.

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WORKOUT 4:

In 3 minutes, teams will work in an alternating fashion to complete as many rounds of:

• 1 Stone Shoulder R (M:100lbs/F:80lbs)
• 1 Stone Shoulder L
• Sprint

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FRIDAY NIGHT SWOD -- Coed

We've had a lot of people ask for a coed team FNSwod, so here it is! We are really excited about this one. It's going to present some unique challenges for us as we program the workouts y'all will take on. One thing we can guarantee is that they, like all the previous FNSwods, will be fast'n'nasty!

Before I give y'all the registration link, understand that only ONE member from your team will need to register. After that's done, your job is to prepare as best as possible for whatever we throw at you. Stay tuned for more information about the event as it becomes available.

REGISTER HERE