WEDNESDAY 5-12-21

WOD 200 M RUN 25 HR PUSH UPS 200 M RUN 25 PUSH PRESS 95/65 200 M RUN 50 DOUBLE UNDERS 200 M RUN 25 WALLBALLS 20/14 200 M RUN 25 TOES 2 BAR 200 M RUN 25 FRONT SQUATS 95/65

TUESDAY 5-11-21

SWOD – PUSH PRESS – 3 X 10 WOD 15 MIN AMRAP 12 BOX JUMPS 24/20 10 HSPU 8 PULL UPS

MONDAY 5-10-21

SWOD – DEADLIFT – 3 X 10 WOD 400 M RUN THEN 21-15-9 KBS 55/35 GOBLET SQUATS 55/35 SIT UPS THEN 400 M RUN

FRIDAY 5-7-21

SWOD – BACK SQUAT -1 X 20 WOD 15 MIN EMOM MIN 1 – 12 WALLBALLS 20/14 MIN 2 – 12 KBS 55/35 MIN 3 – 100 M RUN

THURSDAY 5-6-21

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 5-5-21

SWOD – PUSH PRESS -1 X 20 WOD “GRACE” 30 CLEAN & JERKS -135/95

TUESDAY 5-4-21

SWOD – DEADLIFT -1 X 20 WOD 5 ROUNDS 10 DOUBLE UNDERS 20 LUNGES (ALTERNATING) 100 M RUN

MONDAY 5-3-21

SWOD – BENCH PRESS -1 X 20 WOD 12 MIN AMRAP 7 PUSH PRESS 115/75 10 BOX JUMPS 24/20 200 M RUN

FRIDAY 4-30-21

SWOD – PUSH PRESS – 3 X 3 WOD 10-9-8-7-6-5-4-3-2-1 OH SQUATS 75/55 BURPEES

THURSDAY 4-29-21

WOD 20 MIN AMRAP 5 POWER CLEANS 135/95 10 BOX JUMPS 24/20 20 DOUBLE UNDERS