MONDAY 9-16-19

SWOD – BENCH PRESS – FIND YOUR 1 REP MAX WOD 15 MIN AMRAP 10 HR PUSH UPS 10 BOX JUMPS 24/20 10 PULL UPS

FRIDAY 9-13-19

WOD 18 MIN AMRAP 15 DOUBLE UNDERS 12 WALLBALLS 20/14 10 PULL UPS 100 M RUN

THURSDAY 9-12-19

SWOD – PUSH PRESS – 3 X 10 (50% OF 1 REP MAX) WOD 80 SIT UPS 60 ALT LUNGES W/PLATE 25/15 40 PUSH UPS 20 POWER CLEANS 95/65

WEDNESDAY 9-11-19

SWOD – DEADLIFT – 3 X 10 (50% OF 1 REP MAX) WOD 9 ROUNDS 11 KBS 55/35 11 BOX JUMPS 24/20

TUESDAY 9-10-19

SWOD – BENCH PRESS 3 X 10 (50% OF 1 REP MAX) WOD 5 ROUNDS 10 BURPEES 10 TOES 2 BAR 200 M RUN

MONDAY 9-9-19

SWOD – BACK SQUAT 3 X 10 (50% OF 1 REP MAX) WOD 12 MIN AMRAP 40 AIR SQUATS 20 DOUBLE UNDERS 10 PUSH PRESS 95/65

FRIDAY 9-6-19

SWOD – DEADLIFT 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 CYCLE 3 WOD 15 MIN AMRAP 5 PULL UPS 7 PUSH UPS 12 AIR SQUATS 20 DOUBLE UNDERS

THURSDAY 9-5-19

SWOD – BENCH PRESS 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 CYCLE 3 WOD 5 ROUNDS 7 HSPU 10 BOX JUMPS 24/20 7 POWER CLEANS 95/65

WEDNESDAY 9-4-19

SWOD – BACK SQUAT 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 CYCLE 3 WOD 21-15-9 KBS 55/35 BURPEES GOBLET SQUAT 55/35 2OO M RUN AFTER EACH ROUND

TUESDAY 9-3-19

SWOD – PUSH PRESS 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 CYCLE 3 WOD 4 MIN AMRAP WALLBALLS 20/14 REST 4 MIN 4 MIN AMRAP WALLBALLS 20/14 SCORE = TOTAL WALLBALLS