SWOD – OH SQUAT – 3 X 7
WOD
12 MIN AMRAP
7 TOES 2 BAR
7 BURPEES
14 DOUBLE UNDERS
WEDNESDAY 8-30-23
SWOD – BACK SQUAT – 3 X 7
WOD
5 ROUNDS
7 POWER CLEANS 95/65
10 KBS 55/35
12 BURPEES
TUESDAY 8-29-23
SWOD – BENCH PRESS – 3 X 7
WOD
5 ROUNDS
12 LUNGES W/PLATE 45/25
10 MED BALL SIT UPS 20/14
8 PULL UPS
100 M RUN
MONDAY 8-28-23
SWOD – DEADLIFT – 3 X 7
WOD
3 ROUNDS
200 M RUN
12 WALLBALLS 20/14
12 BOX JUMPS 24/20
FRIDAY 8-25-23
SWOD – PUSH PRESS – 3 X 5
WOD
7 ROUNDS
7 TOES 2 BAR
7 PUSH PRESS 95/65
7 FRONT SQUATS 95/65
THURSDAY 8-24-23
SWOD – BACK SQUAT – 3 X 5
WOD
12 MIN AMRAP
5 BURPEES
10 AIR SQUATS
5 BURPEES
10 SIT UPS
WEDNESDAY 8-23-23
SWOD – BENCH PRESS – 3 X 5
WOD
3 ROUNDS
12 KBS 55/35
12 BOX JUMPS 24/20
25 DOUBLE UNDERS
TUESDAY 8-22-23
SWOD – DEADLIFT – 3 X 5
WOD
5 ROUNDS
7 POWER CLEANS 95/65
20 SIT UPS
7 HSPU
MONDAY 8-21-23
SWOD – POWER CLEAN – 3 X 5
WOD
5 ROUNDS
200 M RUN
10 BURPEES
20 LUNGES W/PLATE 45/25
FRIDAY 8-18-23
SWOD – BACK SQUAT – 3 X 3
WOD
5 ROUNDS
5 PULL UPS
5 PUSH UPS
3 ROUNDS
10 KBS 55/35
15 SIT UPS
1 ROUND
25 WALLBALLS 20/14
400 M RUN