SWOD – BENCH PRESS – 3 X 5
WOD
5 ROUNDS
7 POWER CLEANS 95/65
7 BURPEES
7 HSPU
FRIDAY 7-7-23
SWOD – DEADLIFT – 3 X 3
WOD
12 MIN AMRAP
15 AIR SQUATS
12 KBS 55/35
6 PULL UPS
100 M RUN
THURSDAY 7-6-23
SWOD – PUSH PRESS – 3 X 3
WOD
5 ROUNDS
10 POWER CLEANS 95/65
10 BOX JUMPS 24/20
10 FRONT SQUATS 95/65
100 M RUN
WEDNESDAY 7-5-23
SWOD – BACK SQUAT – 3 X 3
WOD
16 MIN EMOM
MIN 1: 8 PUSH UPS & 12 AIR SQUATS
MIN 2: 25 DOUBLE UNDERS
TUESDAY 7-4-23
9 AM CLASS ONLY
“WHITTEN”
TEAMS OF 2 – 1 WORKS / 1 RESTS
5 ROUNDS
22 KBS 55/35
22 BOX JUMPS 24/20
400 M RUN
22 BURPEES
22 WALLBALLS 20/14
MONDAY 7-3-23
SWOD – BENCH PRESS – 3 X 3
WOD
400 M RUN
40 WALLBALLS 20/14
30 TOES 2 BAR
20 BURPEES
10 PULL UPS
400 M RUN
FRIDAY 6-30-23
SWOD – PUSH PRESS – 3 X 5
WOD
5 ROUNDS
200 M RUN
8 PUSH PRESS 95/65
16 LUNGES
THURSDAY 6-29-23
SWOD – BACK SQUAT – 3 X 5
WOD
7 ROUNDS
7 BURPEES
7 KBS 55/35
14 DOUBLE UNDERS
WEDNESDAY 6-28-23
SWOD – BENCH PRESS – 3 X 5
WOD
12 MIN AMRAP
8 THRUSTERS 95/65
12 BOX JUMPS 24/20
8 PUSH UPS
TUESDAY 6-27-23
WOD
8 MIN AMRAP
3 HANG SQUAT CLEANS 95/65
6 PULL UPS
3 MIN REST
8 MIN AMRAP
8 WALLBALLS 20/14
8 STEP UPS W/PLATE 45/25