WEDNESDAY 4-17-24

SWOD – BACK SQUAT – 3 X 7

WOD

7 ROUNDS

7 DEADLIFT 205/135

7 PULL UPS

7 STEP UPS 24/20

TUESDAY 4-16-24

SWOD – BENCH PRESS – 3 X 7

WOD

800 M RUN

30 HANG CLEANS 95/65

400 M RUN

30 FRONT SQUATS 95/65

 

MONDAY 4-15-24

SWOD – DEADLIFT – 3 X 7

WOD

5 ROUNDS

200 M RUN

12 KBS 55/35

12 DOUBLE UNDERS

FRIDAY 4-12-24

SWOD – BACK SQUAT – 3 X 5

WOD

12 MIN AMRAP

10 LUNGES W/PLATE 45/25

100 M RUN

THURSDAY 4-11-24

SWOD – BENCH PRESS – 3 X 5

WOD

10-9-8-7-6-5-4-3-2-1

WALLBALLS 20/14

TOES 2 BAR

100 M RUN AFTER EACH ROUND

TUESDAY 4-9-24

SWOD – DEADLIFT – 3 X 5

WOD

400 M RUN

THEN

5 ROUNDS

7 PULL UPS

10 PUSH UPS

20 AIR SQUATS

THEN

400 M RUN

MONDAY 4-8-24

SWOD – PUSH PRESS – 3 X 5

WOD

3 ROUNDS

15 DEADLIFTS 95/65

15 PUSH PRESS 95/65

15 FRONT SQUATS 95/65

15 BURPEES

FRIDAY 4-5-24

SWOD – BENCH PRESS – 3 X 3

WOD

200 M RUN

100 AIR SQUATS

200 M RUN

50 DOUBLE UNDERS

200 M RUN

25 TOES 2 BAR

THURSDAY 4-4-24

WOD

8 ROUNDS

8 PUSH UPS

8 MED BALL SIT UPS 20/14

8 STEP UPS W/PLATE 45/25

8 GOBLET SQUATS 55/35