FRIDAY 2-15-19

SWOD BENCH PRESS 2 X 8 (SAME WEIGHT BOTH SETS) WOD 2 ROUNDS 400 M RUN 200 M PLATE CARRY 35/15 25 BOX JUMPS 24/20 15 PUSH PRESS 95/65

THURSDAY 2-14-19

WOD 800 M RUN 75 WALLBALLS 20/14 50 KBS 55/35 25 BURPEES

WEDNESDAY 2-13-19

SWOD DEADLIFT 2 X 8 (SAME WEIGHT BOTH SETS) WOD 10-9-8-7-6-5-4-3-2-1 DEADLIFT 225/155 20-18-16-14-12-10-8-6-2 DOUBLE UNDERS

TUESDAY 2-12-19

SWOD BACK SQUAT – 2 X 8 (SAME WEIGHT BOTH SETS) WOD TABATA – 8 ROUNDS OF 20 SEC ON/ 10 SEC OFF DOING ALL 8 ROUNDS OF EACH EXERCISE ROW FOR CALORIES PUSH UPS HANG POWER CLEANS 95/65 1 MIN REST BETWEEN EXERCISES  

MONDAY 2-11-19

SWOD PUSH PRESS – 2 X 8 (SAME WEIGHT BOTH SETS) WOD 5 ROUNDS 200 M RUN 10 O.H. SQUATS 75/55 10 PULL UPS

FRIDAY 2-8-19

4 ROUNDS 15 TOES 2 BAR 20 BOX JUMPS 24/20 25 AIR SQUATS 400 M RUN

THURSDAY 2-7-19

SWOD BENCH PRESS 3 X 3 (FIND YOUR WORKING WEIGHT- USE IT FOR ALL THREE SETS) WOD 5 ROUNDS 15 WALLBALLS 20/14 10 HSPU 100 M RUN

WEDNESDAY 2-6-19

SWOD BACK SQUAT 3 X 3 (FIND YOUR WORKING WEIGHT- USE IT FOR ALL THREE SETS) WOD 3 ROUNDS 20 PULL UPS 40 PUSH UPS 60 AIR SQUATS

TUESDAY 2-5-19

SWOD PUSH PRESS 3 X 3 (FIND YOUR WORKING WEIGHT- USE IT FOR ALL THREE SETS) WOD 50 DOUBLE UNDERS THEN 21-15-9 SDHP 75/55 PUSH PRESS 75/55 THEN 50 DOUBLE UNDERS

MONDAY 2/4/19

SWOD DEADLIFT 3 X 3 (FIND YOUR WORKING WEIGHT- USE IT FOR ALL THREE SETS) WOD 3 ROUNDS 50 SIT UPS 25 KBS 55/35 400 M RUN