A good SWAT or GS session.

March 14thrd.


Today’s training:
Warmup; Indian clubs

SWAT Gear Shuttle(jeff Martone’s WOD)

3 rnds for Time: 18:40 only did one round as things got too sloppy.



10x burpee + 50 yrd farmer carry @ (2) 32kg + 10 burpee + 50 yrd farmer carry the 32kg back to start.(use 70#dumbells instead of kettlebells. )


10x burpee+ 50 yrd rack hold carry (2) 24kg + 10 burpee + rack hold carry the 53’s back to start.


10x burpee + Overhead carry (2) 16kg kb’s 50 yrds+ 10x burpee+ OH carry the 16’s back to start

Note: This WOD was designed to simulate a long SWAT call-up retrieving gear back and forth going down range. 3 rnds = 180 burpees & 900 yrds of carry (almost a click!).

second session: 5 x 25 reps with 21-16kg. kettlebells push jerk with 2 min rest between sets.

Stopped after doing one round, not from fatigue but the form on all the kettlebell walking holds I have to practice a little to maintain technique which is the hardest part. I will get the three rounds at some time, as this is a great GS prep session as well as a tactical session.