THURSDAY 7-9-20

SWOD – DEADLIFT – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 21-15-9 PULL UPS KBS 55/35 200 M RUN

WEDNESDAY 7-8-20

SWOD – BENCH PRESS – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 12 MIN AMRAP 7 POWER CLEANS 95/65 7 BOX JUMPS 24/20 100 M RUN

TUESDAY 7-7-20

SWOD – BACK SQUAT – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 30 DOUBLE UNDERS 20 WALLBALLS 20/14 10 BURPEES

MONDAY 7-6-20

SWOD – PUSH PRESS – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 4 ROUNDS 7 FRONT SQUATS 95/65 7 TOES 2 BAR 7 PUSH PRESS 95/65 200 M RUN

FRIDAY 7-3-20

SWOD – BENCH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 2 ROUNDS 200 M RUN 50 ALT LUNGES 200 M RUN 25 PUSH UPS

THURSDAY 7-2-20

WOD 5 ROUNDS 10 BOX JUMPS 24/20 10 FRONT SQUATS 95/65 10 TOES 2 BAR 10 BURPEES 10 DOUBLE UNDERS

WEDNESDAY 7-1-20

SWOD – BACK SQUAT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 10 MIN AMRAP 10 POWER CLEANS 95/65 10 WALLBALLS 20/14 20 DOUBLE UNDERS

TUESDAY 6-30-20

SWOD – PUSH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 2 ROUNDS 30 KBS 55/35 30 STEP UPS W/PLATE 45/25 30 SIT UPS

MONDAY 6-29-20

SWOD – DEADLIFT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 5 ROUNDS 10 PULL UPS 10 PUSH PRESS 95/65 200 M RUN

FRIDAY 6-26-20

WOD 3 ROUNDS 12 POWER CLEANS 95/65 12 HAND RELEASE PUSH UPS 400 M RUN