SWOD – BACK SQUAT – 3 X 7
WOD
5 ROUNDS
200 M RUN
10 KBS 55/35
20 MED BALL SIT UPS 20/14
THURSDAY 6-22-23
SWOD – BENCH PRESS – 3 X 7
WOD
5 ROUNDS
10 BOX JUMPS 24/20
10 HSPU
10 TOES 2 BAR
WEDNESDAY 6-21-23
WOD
80 DOUBLE UNDERS
80 AIR SQUATS
800 M RUN
40 DOUBLE UNDERS
40 AIR SQUATS
400 M RUN
TUESDAY 6-20-23
SWOD – DEADLIFT – 3 X 7
WOD
12 MIN AMRAP
7 POWER CLEANS 95/65
7 PUSH UPS
7 SIT UPS
100 M RUN
MONDAY 6-19-23
SWOD – PUSH PRESS – 3 X 7
WOD
21-15-9
FRONT SQUATS 95/65
BURPEES
200 M RUN AFTER EACH ROUND
FRIDAY 6-16-23
WOD
3 ROUNDS
50 AIR SQUATS
50 SIT UPS
50 DOUBLE UNDERS
200 M RUN
MONDAY 11-15-21
- SWOD – BACK SQUAT – 2 X 12
- WOD
- 5 ROUNDS
- 8 PUSH PRESS 95/65
- 12 STEP UPS W/PLATE 45/25
- 200 M RUN
FRIDAY 11-12-21
- SWOD – DEADLIFT – 1 X 20
- WOD
- 5 ROUNDS
- 1 ROPE CLIMB
- 7 FRONT SQUATS 95/65
- 200 M RUN
THURSDAY 11-11-21
- WOD
- 30 KBS 55/35
- 400 M RUN
- 30 KBS 55/35
- 3 MIN REST
- 20 WALLBALLS 20/14
- 400 M RUN
- 20 WALLBALLS 2014
- 3 MIN REST
- 50 AIR SQUATS
- 400 M RUN
- 50 AIR SQUATS
WEDNESDAY 11-10-21
- SWOD – PUSH PRESS – 1 X 20
- WOD
- 16 MIN EMOM
- MIN 1 – MAX # PULL UPS
- MIN 2 – MAX # POWER CLEANS 95/65
- MIN 3 – MAX # SIT UPS
- MIN 4 – REST