FRIDAY 9-16-22

SWOD – BENCH PRESS – 2 X 12 WOD 5 ROUNDS 10 PUSH PRESS 95/65 10 GOBLET SQUATS 55/35 200 M RUN

THURSDAY 9-15-22

WOD 18 MIN AMRAP 50 DOUBLE UNDERS 40 MED BALL SIT UPS 20/14 30 KBS 55/35 20 OH LUNGE W/PLATE 45/25 10 PULL UPS

WEDNESDAY 9-14-22

SWOD – BACK SQUAT – 2 X 12 WOD 5 ROUNDS 7 BURPEES 7 FRONT SQUATS 95/65 7 PULL UPS 100 M RUN

TUESDAY 9-13-22

SWOD – PUSH PRESS – 2 X 12 WOD 12 MIN AMRAP 5 HSPU 10 BOX JUMPS 24/20

MONDAY 9-12-22

SWOD – DEADLIFT – 2 X 12 WOD 3 ROUNDS 400 M RUN 10 POWER CLEANS 95/65 25 SIT UPS 10 PUSH UPS

FRIDAY 9-9-22

SWOD – BACK SQUAT – 1 X 20 WOD 3 ROUNDS 1 MIN OF WORK/1 MIN OF REST ROW (CALORIES) DOUBLE UNDERS MED BALL SIT UPS 24/20 SCORE = TOTAL REPS

THURSDAY 9-8-22

SWOD – PUSH PRESS – 1 X 20 WOD 12 MIN EMOM MIN 1 – 10 WALLBALLS 20/14 MIN 2 – 7 PULL UPS

WEDNESDAY 9-7-22

SWOD – DEADLIFT – 1 X 20 WOD 3 ROUNDS 12 BOX JUMPS 24/20 12 KBS 55/35 12 PUSH UPS 200 M RUN

TUESDAY 9-6-22

SWOD – BENCH PRESS – 1 X 20 WOD 12 MIN AMRAP 5 PULL UPS 7 BURPEES 10 GOBLET SQUATS 55/35

MONDAY 9-5-22

LABOR DAY – TEAM WOD – 9:00 AM