THURSDAY 8-22-19

WOD 200 M RUN 25 HR PUSH UPS 200 M RUN 25 PUSH PRESS 75/55 200 M RUN 50 SIT UPS 200 M RUN 25 WALLBALLS 20/14 200 M RUN 25 TOES TO BAR 200 M RUN 25 FRONT SQUATS 75/55

WEDNESDAY 8-21-19

SWOD – PUSH PRESS 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 CYCLE 3 WOD 12 MIN AMRAP 8 HANG CLEAN & JERKS 95/65 20 DOUBL UNDERS

TUESDAY 8-20-19

SWOD – DEADLIFT 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 CYCLE 3 WOD 15 MIN AMRAP 12 BOX JUMPS 24/20 10 HSPU 8 PULL UPS

MONDAY 8-19-19

SWOD – BENCH PRESS 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 CYCLE 3 WOD 400 M RUN THEN 21-15-9 KBS 55/35 GOBLET SQUAT 55/35 SIT UPS THEN 400 M RUN

FRIDAY 8-16-19

SWOD – PUSH PRESS 3 X 5 (DELOAD) WENDLER WEEK 4 CYCLE 2 WOD 15 MIN EMOM MIN 1 – 12 WALLBALLS 20/14 MIN 2 – 12 KBS 55/35 MIN 3 – 100 M RUN

THURSDAY 8-15-19

SWOD – DEADLIFT 3 X 5 (DELOAD) WENDLER WEEK 4 CYCLE 2 WOD 400 M RUN 40 AIR SQUATS 30 SIT UPS 20 PUSH UPS 10 PULL UPS REST 3 MIN 10 PULL UPS 20 PUSH UPS 30 SIT UPS 40 AIR SQUATS 400 M RUN

WEDNESDAY 8-14-19

WOD “THE GHOST” 6 ROUNDS 1 MIN CALORIE ROW 1 MIN BURPEES 1 MIN DOUBLE UNDERS 1 MIN REST

TUESDAY 8-13-19

SWOD – BENCH PRESS 3 X 5 (DELOAD) WENDLER WEEK 4 CYCLE 2 WOD 5 ROUNDS 10 DOUBLE UNDERS 20 ALTERNATING LUNGES 100 M RUN

MONDAY 8-12-19

SWOD – BACK SQUAT 3 X 5 (DELOAD) WENDLER WEEK 4 CYCLE 2 WOD 12 MIN AMRAP 7 PUSH PRESS 95/65 10 BOX JUMPS 24/20 200 M RUN

FRIDAY 8-9-19

SWOD – DEADLIFT – 5/3/1 (WENDLER WEEK 3 CYCLE 2 – DO AS MANY AS POSSILBE ON THE LAST SET) WOD 10-9-8-7-6-5-4-3-2-1 OH SQUATS 75/55 BURPEES