FRIDAY 9-25-20

SWOD – BENCH PRESS – 3 X 10 WOD 5 ROUNDS 200 M RUN 12 STEP US W/PLATE 45/25 25 AIR SQUATS

THURSDAY 9-24-20

SWOD – BACK SQUAT – 3 X 10 WOD 5 ROUNDS 7 TOES 2 BAR 10 DEADLIFTS 205/135 12 PUSH UPS

WEDNESDAY 9-23-20

20 MIN EMOM MIN 1 : 15 KBS 55/35 MIN 2 : 7 POWER CLEANS 115/75 MIN 3 : 15 WALLBALLS 20/14 MIN 4 : 25 DOUBLE UNDERS

TUESDAY 9-22-20

SWOD – PUSH PRESS – 3 X 10 WOD 14 MIN AMRAP 8 PULL UPS 12 BOX JUMPS 24/20 8 BURPEES

MONDAY 9-21-20

SWOD – DEADLIFT – 3 X 10 WOD 3 ROUNDS 400 M RUN 25 WALLBALLS 20/14 25 SIT UPS

FRIDAY 9-18-20

SWOD – BACK SQUAT – 5-3-1 (DO AS MANY ON LAST SET AS POSSIBLE) WOD 12 MIN AMRAP 6 THRUSTERS 95/65 6 BURPEES

THURSDAY 9-17-20

SWOD – PUSH PRESS – 5-3-1 (DO AS MANY ON LAST SET AS POSSIBLE) WOD 10-9-8-7-6-5-4-3-2-1 POWER CLEANS 115/75 SIT UPS AFTER EACH ROUND DO 15 DOUBLE UNDERS

WEDNESDAY 9-16-20

WOD 4 ROUNDS 10 BOX JUMPS 24/20 15 SDHP W/KB 55/35 20 DOUBLE UNDERS 15 WALLBALLS 20/14 10 PUSH UPS

TUESDAY 9-15-20

SWOD – DEADLIFT – 5-3-1 (DO AS MANY ON LAST SET AS POSSIBLE) WOD 5 ROUNDS 7 TOES 2 BAR 7 FRONT SQUATS 95/65 200 M RUN

MONDAY 9-14-20

SWOD – BENCH PRESS – 5-3-1 (DO AS MANY ON LAST SET AS POSSIBLE) WOD “HELEN” 3 ROUNDS 400 M RUN 21 KBS 55/35 12 PULL UPS