SWOD – PUSH PRESS – 3 X 3 (DO AS MANY ON LAST SET AS POSSIBLE) WOD 7 ROUNDS 5 POWER CLEANS 115/75 7 PUSH UPS 25 DOUBLE UNDERS

SWOD – DEADLIFT – 3 X 3 (DO AS MANY ON LAST SET AS POSSIBLE) WOD 15 MIN AMRAP 200 M RUN 10 PULL UPS 12 REVERSE LUNGES W/PLATE 45/25

SWOD – BENCH PRESS – 3 X 3 (DO AS MANY ON LAST SET AS POSSIBLE) WOD 5 ROUNDS 10 WALLBALLS 20/14 10 TOES 2 BAR 200 M RUN

SWOD – BACK SQUAT 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 21-18-15-12-9 BURPEES SIT UPS GOBLET SQUATS 55/35

ONLY 1 CLASS – 9:00 AM WITH A PARTNER OR ALONE “CHRIS KYLE” 3 ROUNDS 40 KBS 55/35 40 BOX JUMPS 24/20 40 THRUSTERS 65/45 40 ELEVATED PUSH UPS (FEET ON 24″/20″ BOX)

SWOD – BACK SQUAT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 12 MIN AMRAP 15 KBS 55/35 30 SIT UPS 45 AIR SQUATS

SWOD – BENCH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 5 ROUNDS 200 M RUN 10 FLOOR PRESS 95/65 10 BENT OVER ROWS 95/65

WITH A 19 MIN CLOCK – MAX REP EACH ROUND MIN 0-4 – RUN 400 M THEN DO MAX # PULL UPS REST 1 MIN MIN 5-9 RUN 400 M THEN DO MAX # WALLBALLS 20/14 REST 1 MIN MIN 10-14 RUN 400 M THEN DO MAX # PULL UPS REST 1 MIN MIN 15-19 […]

SWOD – DEADLIFT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 10-9-8-7-6-5-4-3-2-1 BURPEES OH SQUAT 75/55

SWOD – PUSH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 14 MIN ARMAP 7 TOES 2 BAR 7 HANG CLEAN & JERKS 95/65 7 BOX JUMPS OVERS 24/20