THURSDAY 11-17-22

SWOD – BACK SQUAT – 3 X 10 WOD 4 ROUNDS 7 HSPU 15 BOX JUMPS 24/20 30 DOUBLE UNDERS

WEDNESDAY 11-16-22

SWOD – PUSH PRESS – 3 X 10 WOD 12 MIN EMOM MIN 1: 5 SQUAT CLEANS 95/65 MIN 2: 12 PUSH UPS

TUESDAY 11-15-22

SWOD – DEADLIFT – 3 X 10 WOD 5 ROUNDS 12 LUNGES W/PLATE 45/25 12 KBS 55/35 100 M RUN

MONDAY 11-14-22

WOD 400 M RUN 50 WALLBALLS 20/14 10 TOES 2 BAR 40 DEADLIFT 135/95 10 TOES 2 BAR 30 BURPEES 10 TOES 2 BAR 20 PULL UPS 400 M RUN

FRIDAY 11/11/22

WOD – “CHAD” 1000 STEP UPS – 20″ BOX IF YOU HAVE ONE YOU CAN WEAR A 45/35 LB PACK 30 MIN TIME CAP

THURSDAY 11/10/22

SWOD – PUSH PRESS – 3 X 12 WOD 3 ROUNDS 400 M RUN 21 KBS 55/35 12 BURPEES

WEDNESDAY 11/9/22

WOD 20 MIN AMRAP 10 PULL UPS 30 SIT UPS 50 AIR SQUATS

TUESDAY 11/8/22

SWOD – DEADLIFT – 3 X 12 WOD 15-12-9-6-3 POWER CLEANS 95/65 HSPU 100 M RUN AFTER EACH ROUND

MONDAY 11/7/22

SWOD – BENCH PRESS – 3 X 12 WOD 5 ROUNDS 15 WALLBALLS 20/14 10 BOX JUMPS 24/20 100 M RUN

FRIDAY 11-4-22

SWOD – PUSH PRESS – 2 X 15 WOD 30 SECONDS OF WORK FOLLOWED BY 30 SECONDS OF REST 4 ROUNDS DOUBLE UNDERS PUSH UPS GOBLET SQUATS 55/35 SCORE = TOTAL REPS