FRIDAY 9-30-22

SWOD – PUSH PRESS – 3 X 7 WOD 12 MIN AMRAP 10 PUSH PRESS 95/65 10 TOES 2 BAR

THURSDAY 9-29-22

WOD 5 ROUNDS 25 DOUBLE UNDERS 20 SIT UPS 15 PUSH UPS 10 POWER CLEANS 96/65

WEDNESDAY 9-28-22

SWOD – DEADLIFT – 3 X 7 WOD 50-40-30-20-10 AIR SQUATS SIT UPS 100 M RUN AFTER EACH ROUND

TUESDAY 9-27-22

SWOD – BENCH PRESS – 3 X 7 WOD 400 M RUN THEN 4 ROUNDS 12 KBS 55/35 12 BOX JUMPS 24/20 THEN 400 M RUN

MONDAY 9-26-22

SWOD – BACK SQUAT – 3 X 7 WOD 3 ROUNDS 400 M RUN 12 GOBLET SQUATS 55/35 10 BURPEES 7 PULL UPS

FRIDAY 9-23-22

SWOD – DEADLIFT – 2 X 10 WOD 3 ROUNDS 200 M RUN 25 MED BALL SIT UPS 16 LUNGES W/PLATE 45/25 10 POWER CLEANS 95/65

THURSDAY 9-22-22

SWOD – BENCH PRESS – 2 X 10 WOD 5 ROUNDS 20 STEP UPS 20 DOUBLE UNDERS 200 M RUN

WEDNESDAY 9-21-22

WOD 4 MIN MAX # WALLBALLS 20/14 4 MIN REST 3 MIN MAX # WALLBALLS 20/14 3 MIN REST 2 MIN MAX # WALLBALLS 20/14 2 MIN REST 1 MIN MAX # WALLBALLS 20/14

TUESDAY 9-20-22

SWOD – BACK SQUAT – 2 X 10 WOD 15 MIN AMRAP 12 KBS 55/35 10 TOES 2 BAR 7 PUSH UPS

MONDAY 9-19-22

SWOD – PUSH PRESS – 2 X 10 WOD 15 SQUAT CLEANS 95/65 THEN 7 ROUNDS 5 PULL UPS 5 BURPEES THEN 15 SQUAT CLEANS 95/65