FRIDAY 11-22-19

WOD 5 ROUNDS 10 PULL UPS 10 BURPEES 25 SIT UPS 25 AIR SQUATS

THURSDAY 11-21-19

SWOD – BENCH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 CYCLE 3 WOD 5 ROUNDS 10 THRUSTERS 95/65 10 PUSH UPS 200 M RUN

WEDNESDAY 11-20-19

SWOD – BACK SQUAT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 CYCLE 3 WOD 12 MIN AMRAP 7 OH SQUAT 75/55 20 DOUBLE UNDERS 7 TOES 2 BAR

TUESDAY 11-19-19

SWOD – PUSH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 CYCLE 3 WOD 3 ROUNDS 400 M RUN 15 KBS 55/35 15 BOX JUMPS 24/20

MONDAY 11-18-19

SWOD – DEADLIFT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 1 CYCLE 3 WOD 7 ROUNDS 7 PULL UPS 7 DEADLIFTS 185/115 7 WALLBALLS 20/14

FRIDAY 11-15-19

SWOD – BACK SQUAT – 3 X 10 (50 – 70% OF 1 REP MAX) WOD 15 MIN AMRAP 5 DEADLIFT 205/135 8 HSPU 10 STEP UPS W/PLATE 45/25

THURSDAY 11-14-19

SWOD – BENCH PRESS – 3 X 10 (50 – 70% OF 1 REP MAX) WOD 5 ROUNDS 7 POWER CLEANS 95/65 12 KBS 55/35 20 DOUBLE UNDERS

WEDNESDAY 11-13-19

SWOD – DEADLIFT – 3 X 10 (50 – 70% OF 1 REP MAX) WOD 4 ROUNDS 200 M RUN 15 WALLBALLS 20/14 12 BOX JUMPS 24/20 9 TOES 2 BAR

TUESDAY 11-12-19

SWOD – PUSH PRESS – 3 X 10 (50 – 70% OF 1 REP MAX) WOD 400 M RUN THEN 3 ROUNDS 10 PULL UPS 20 PUSH UPS 30 AIR SQUATS THEN 400 M RUN

MONDAY 11-11-19

HAPPY VETERANS DAY – THANK YOU FOR YOUR SERVICE TO ALL OUR VETS. WOD “KLEPTO” 4 ROUNDS 27 BOX JUMPS 24/20 20 BURPEES 11 SQUAT CLEANS 145/95