TUESDAY 10-15-19

SWOD – DEADLIFT – 3 X 10 (USE 50-70% OF YOUR 1 REP MAX) WOD 15 MIN AMRAP 10 ALT LUNGES W/PLATE 45/25 15 SLAMBALLX 30/20 20 DOUBLE UNDERS

MONDAY 10-14-19

SWOD – PUSH PRESS – 3 X 10 (USE 50-70% OF YOUR 1 REP MAX) WOD 5 ROUNDS 5 POWER CLEANS 115/75 15 AIR SQUATS 25 SIT UPS 200 M RUN

FRIDAY 10-11-19

SWOD – BENCH – 5-3-1 (DO AS MANY REPS ON THE LAST SET AS POSSIBLE) WENDLER WEEK 3 CYCLE 1 WOD 12 MIN AMRAP 7 POWER CLEAN 95/65 7 PUSH UPS 14 DOUBLE UNDERS

THURSDAY 10-10-19

WOD 3 ROUNDS 25 WALLBALLS 20/14 25 SDHP W/KB 55/35 25 PUSH PRESS 75/55 400 M RUN

WEDNESDAY 10-9-19

SWOD – DEADLIFT – 5-3-1 (DO AS MANY REPS ON THE LAST SET AS POSSIBLE) WENDLER WEEK 3 CYCLE 1 WOD 5 ROUNDS 8 BURPEES 12 KBS 55/35 15 BOX JUMPS 24/20

TUESDAY 10-8-19

SWOD – PUSH PRESS – 5-3-1 (DO AS MANY REPS ON THE LAST SET AS POSSIBLE) WENDLER WEEK 3 CYCLE 1 WOD 10-9-8-7-6-5-4-3-2-1 HSPU TOES 2 BAR 100 M RUN AFTER EACH ROUND

MONDAY 10-7-19

SWOD – BACK SQUAT – 5-3-1 (DO AS MANY REPS ON THE LAST SET AS POSSIBLE) WENDLER WEEK 3 CYCLE 1 WOD 3 ROUNDS 10 FRONT SQUATS 95/65 10 PULL UPS 25 DOUBLE UNDERS 25 SIT UPS

FRIDAY 10-4-19

WOD 3 ROUNDS 1 MIN OF WORK / 30 SEC OF REST AIR SQUATS PULL UPS PUSH UPS DOUBLE UNDERS SCORE = TOTAL REPS

THURSDAY 10-3-19

SWOD – DEADLIFT – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 2 CYCLE 1 WOD 5 ROUNDS 10 KBS 55/35 5 BURPEES 200 M RUN

WEDNESDAY 10-2-19

SWOD – BENCH PRESS – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 2 CYCLE 1 WOD 3 ROUNDS 400 M RUN 15 WALLBALLS 20/14 12 PULL UPS 9 POWER CLEANS 95/65