MONDAY 7-8-19

WOD 25 KBS 55/35 50 SIT UPS 75 DOUBLE UNDERS 20 KBS 55/35 40 SIT UPS 60 DOUBLE UNDERS 15 KBS 55/35 30 SIT UPS 45 DOUBLE UNDERS 10 KBS 55/35 20 SIT UPS 30 DOUBLE UNDERS 5 KBS 55/35 10 SIT UPS 15 DOUBLE UNDERS

FRIDAY 7-5-19

****NO 6:30 AM CLASS**** SWOD – BENCH PRESS 3 X 3 (WENDLER WEEK 2) DO AS MAY AS POSSIBLE ON THE LAST SET WOD 15 MIN AMRAP 100 M RUN 30 ALTERNATING LUNGES 30 SIT UPS

THURSDAY 7-4-19

HERO WOD “MORRISON” 50-40-30-20-10 WALLBALLS 20/14 BOX JUMPS 24/20 KBS 55/35 IN TEAMS OF 2 OR ON YOUR OWN.

WEDNESDAY 7-3-19

SWOD – BACK SQUAT 3 X 3 (WENDLER WEEK 2) DO AS MAY AS POSSIBLE ON THE LAST SET WOD 3 ROUNDS 1 MIN OF BURPEES 1 MIN OF DOUBLE UNDERS 1 MIN OF TOES 2 BAR 2 MIN OF REST SCORE = TOTAL REPS

TUESDAY 7-2-19

SWOD – PUSH PRESS 3 X 3 (WENDLER WEEK 2) DO AS MAY AS POSSIBLE ON THE LAST SET WOD 400 M RUN 50 AIR SQUATS 25 PUSH UPS 12 PULL UPS REST 2 MINUTES 12 PULL UPS 25 PUSH UPS 50 AIR SQUATS 400 M RUN

MONDAY 7-1-19

SWOD – DEADLIFT 3 X 3 (WENDLER WEEK 2) DO AS MAY AS POSSIBLE ON THE LAST SET WOD 5 ROUNDS 6 DEADLIFTS 205/135 8 BOX JUMPS 24/20 200 M RUN

FRIDAY 6-28-19

SWOD – BACK SQUAT – 3 X 5 (WENDLER WEEK 1) DO AS MANY REPS AS POSSIBLE ON THE LAST SET WOD 7 ROUNDS 7 PULL UPS 7 DIPS 7 GOBLET SQUATS 55/35

THURSDAY 6-27-19

SWOD – PUSH PRESS – 3 X 5 (WENDLER WEEK 1) DO AS MANY REPS AS POSSIBLE ON THE LAST SET WOD 4 ROUNDS 7 HSPU 15 BOX JUMPS 24/20 30 DOUBLE UNDERS

WEDNESDAY 6-26-19

SWOD – DEADLIFT- 3 X 5 (WENDLER WEEK 1) DO AS MANY REPS AS POSSIBLE ON THE LAST SET WOD 12 MIN EMOM MIN 1 5 SQUAT CLEANS 95/65 MIN 2 12 PUSH UPS

TUESDAY 6-25-19

SWOD – BENCH PRESS 3 X 5 (WENDLER WEEK 1) DO AS MANY REPS AS POSSIBLE ON THE LAST SET WOD 5 ROUNDS 12 LUNGES W/PLATE 45/25 12 KBS 55/35 100 M RUN