Wednesday 8-3-16

Well, the past 2 days have been interesting. So, straight up, today, Fundamentals you’re lifting. Sweat, you’re gonna grind!!

Also, we’d like to thank Laura for having us over for a truly fun time. We swam, ate, laughed…A LOT!  We’re very blessed to have members who open up their home for us crazy people. Thank you again Laura. 

Swink Sweat 

6 Rounds For Time:

-Bear Crawl….a mile….joking….maybe….maybe not

-3 Wall Walks

-10 Overhead Lunges

Swink Fundamentals 

-Front Rack Mobility 

-Glute Strength 


-Squat Cleans

3×5:00 AMRAP  with 2:30 Rest 

Round 1:

-3 Squat Cleans 

-20 Double Unders 

Round 2:

-2 Squat Cleans 

-20 Double Unders 

Round 3:

-1 Squat Clean 

-20 Double Unders 

You choose the weight but each round must be heavier. 


-3×Max Side Band Rows in a Plank

Only 20# and 14# left…if ya want one.