SWOD – BACK SQUAT – 1 X 12
WOD
3 ROUNDS
25 AIR SQUATS
12 KBS 55/35
20 STEP UPS 24/20
200 M RUN
THURSDAY 9-21-23
SWOD – BENCH PRESS – 1 X 12
WOD
5 ROUNDS
7 HANG CLEAN & JERKS 95/65
7 TOES 2 BAR
7 HSPU
WEDNESDAY 9-20-23
SWOD – DEADLIFT – 1 X 12
WOD
15 MIN AMRAP
10 BOX JUMPS 24/20
10 PUSH PRESS 95/65
10 LUNGES W/PLATE 45/25
TUESDAY 9-19-23
WOD
3 ROUNDS
20 WALLBALLS 20/14
15 BURPEES
25 SIT UPS
400 M RUN
MONDAY 9-18-23
SWOD – PUSH PRESS – 1 X 12
WOD
10-9-8-7-6-5-4-3-2-1
GOBLET SQUATS 55/35
PULL UPS
100 M RUN AFTER EACH ROUND
FRIDAY 9-15-23
SWOD – BENCH PRESS – 1 X 15
WOD
3 ROUNDS
25 AIR SQUATS
25 SIT UPS
20 LUNGES
20 DOUBLE UNDERS
THURSDAY 9-14-23
SWOD – DEADLIFT – 1 X 15
WOD
3 ROUNDS
200 M RUN
12 WALLBALLS 20/14
12 KBS 55/35
12 MED BALL SIT UPS
WEDNESDAY 9-13-23
SWOD – PUSH PRESS – 1 X 15
WOD
5 ROUNDS
10 BOX JUMPS 24/20
7 BURPEES
5 POWER CLEANS 115/75
TUESDAY 9-12-23
SWOD – BACK SQUAT – 1 X 15
WOD
12 MIN AMRAP
8 TOES 2 BAR
8 KBS 55/35
8 GOBLET SQUATS 55/35
MONDAY 9-11-23
WOD
9-11 TRIBUTE
2001 M ROW
11 BOX JUMPS 24/20
11 THRUSTERS 95/65
11 PULL UPS
11 POWER CLEANS 115/75
11 HSPU
11 KBS 55/35
11 TOES 2 BAR
11 DEADLIFT 115/75
11 PUSH JERKS 95/65