MONDAY 7-22-19

SWOD – BENCH PRESS – 3 X 5 – WENDLER WEEK 1 CYCLE 2 (DO AS MANY REPS AS POSSILBE ON THE LAST SET) WOD 30-25-20-15-10 KBS 55/35 SIT UPS

FRIDAY 7-19-19

WOD 10 X 1 MIN. AMRAP 5 WALLBALLS 20/14 5 BURPEES *AFTER EVERY MINUTE REST 1 MINUTE *PICK UP WHERE YOU LEFT OFF *SCORE = TOTAL

THURSDAY 7-18-19

SWOD – PUSH PRESS 3 X 5 – WENDLER WEEK 4 (DELOAD) WOD 800 M RUN THEN 3 ROUNDS 10 SHOULDER TO OVERHEAD 95/65 15 BOX JUMPS 24/20

WEDNESDAY 7-17-19

SWOD – DEADLIFT 3 X 5 – WENDLER WEEK 4 (DELOAD) WOD “HELEN” 3 ROUNDS 400 M RUN 21 KBS 55/35 12 PULL UPS

TUESDAY 7-16-19

SWOD – BENCH PRESS 3 X 5 – WENDLER WEEK 4 (DELOAD) WOD 5 ROUNDS 5 POWER CLEANS 115/75 10 H.R. PUSH UPS 100 M RUN

MONDAY 7-15-19

SWOD – BACK SQUAT 3 X 5 – WENDLER WEEK 4 (DELOAD) WOD 30-24-18-12 GOBLET SQUATS 55/35 SIT UPS 20 DOUBLE UNDERS AFTER EACH ROUND

FRIDAY 7-12-19

SWOD – DEADLIFT 5-3-1 WENDLER WEEK 3 (DO AS MANY AS POSSIBLE ON THE LAST SET) WOD 400 M RUN THEN 3 ROUNDS OF 20 BOX JUMPS 24/20 12 KBS 55/35 THEN 400 M RUN

THURSDAY 7-11-19

SWOD – BENCH PRESS 5-3-1 WENDLER WEEK 3 (DO AS MANY AS POSSIBLE ON THE LAST SET) WOD 10-9-8-7-6-5-4-3-2-1 FLOOR PRESS 115/75 TOES 2 BAR DO 35 SINGLE UNDERS AFTER EACH ROUND

WEDNESDAY 7-10-19

SWOD – BACK SQUAT 5-3-1 WENDLER WEEK 3 (DO AS MANY AS POSSIBLE ON THE LAST SET) WOD 12 MIN AMRAP 100 M RUN 5 BURPEES 5 POWER CLEANS 95/65 5 FRONT SQUATS 95/65

TUESDAY 7-9-19

SWOD – PUSH PRESS 5-3-1 WENDLER WEEK 3 (DO AS MANY AS POSSIBLE ON THE LAST SET) WOD 7 ROUNDS 7 PULL UPS 7 PUSH UPS 7 WALLBALLS 20/14