SWOD – POWER CLEAN – 3 X 7
WOD
7 ROUNDS
7 HSPU
7 KBS 55/35
7 GOBLET SQUATS 55/35
7 MED BALL SIT UPS
WEDNESDAY 8-2-23
SWOD – PUSH PRESS – 3 X 7
WOD
5 ROUNDS
7 POWER CLEANS 95/65
10 BOX JUMPS 24/20
100 M RUN
TUESDAY 8-1-23
SWOD – BACK SQUAT – 3 X 7
WOD
12 MIN AMRAP
10 SDHP W/KB 55/35
10 WALLBALLS 20/14
100 M RUN
MONDAY 7-31-23
SWOD – BENCH PRESS – 3 X 7
WOD
3 ROUNDS
10 PULL UPS
10 KBS 55/35
20 LUNGES W/PLATE 45/25
200 M RUN
FRIDAY 7-28-23
SWOD – FRONT SQUAT – 3 X 5
WOD
12 MIN EMOM
MIN 1: 12 WALLBALLS 20/14
MIN 2: 25 DOUBLE UNDERS
THURSDAY 7-27-23
SWOD – PUSH PRESS – 3 X 5
WOD
12 MIN AMRAP
5 PULL UPS
7 PUSH UPS
10 SIT UPS
15 AIR SQUATS
WEDNESDAY 7-26-23
SWOD – BACK SQUAT – 3 X 5
WOD
5 ROUNDS
12 KBS 55/35
7 FRONT SQUATS 95/65
100 M RUN
TUESDAY 7-25-23
SWOD – BENCH PRESS – 3 X 5
WOD
5 ROUNDS
7 POWER CLEANS 95/65
7 BURPEES
7 HSPU
MONDAY 7-24-23
SWOD – DEADLIFT – 3 X 5
WOD
3 ROUNDS
15 OH SQUATS 45/35
35 SIT UPS
200 M RUN
FRIDAY 7-21-23
SWOD – BACK SQUATÂ – 3 X 3
WOD
3 ROUNDS
- 20 LUNGES W/PLATE 45/25
- 15 PUSH UPS
- 200 M RUN