SWOD – BACK SQUAT – 3 X 5
WOD
12 MIN AMRAP
12 KBS 55/35
10 BOX JUMPS 24/20
100 M RUN
SWOD – BACK SQUAT – 3 X 5
WOD
12 MIN AMRAP
12 KBS 55/35
10 BOX JUMPS 24/20
100 M RUN
SWOD – PUSH PRESS – 3 X 5
WOD
50 AIR SQUATS
10 POWER CLEANS 95/65
40 AIR SQUATS
8 POWER CLEANS 95/65
30 AIR SQUATS
6 POWER CLEANS 95/65
20 AIR SQUATS
4 POWER CLEANS 95/65
10 AIR SQUATS
2 POWER CLEANS 95/65
SWOD – BENCH PRESS – 3 X 7
WOD
5 ROUNDS
10 HANG CLEAN & JERKS 95/65
20 STEP UPS 20/14
25 SIT UPS
SWOD – BACK SQUAT – 3 X 7
WOD
10-9-8-7-6-5-4-3-2-1 BURPEES
1-2-3-4-5-6-7-8-9-10 AIR SQUATS
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 FRONT SQUATS 95/65
SWOD – PUSH PRESS – 3 X 7
WOD
15 MIN AMRAP
12 BOX JUMPS 24/20
10 HSPU
8 PULL UPS
SWOD – DEADLIFT – 3 X 7
WOD
400 M RUN
THEN
21-15-9
KBS 55/35
GOBLET SQUAT 55/35
SIT UPS
THEN
400 M RUN
SWOD – BACK SQUAT 1 X 15
WOD
15 MIN EMOM
MIN 1: 12 WALLBALLS 20/14
MIN 2: 12 KBS 55/35
MIN 3: 100 M RUN
SWOD – PUSH PRESS 1 X 15
WOD
“GRACE”
30 CLEAN & JERKS 135-95
SWOD – DEADLIFT 1 X 15
WOD
4 ROUNDS
7 PULL UPS
10 PUSH UPS
15 SIT UPS
20 LUNGES
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