SWOD – BENCH PRESS – 2 X 10
WOD
30-20-10
WALLBALLS 20/14
BOX JUMPS 24/20
KBS 55/35
FRIDAY 4-19-24
SWOD – PUSH PRESS – 3 X 7
WOD
5 ROUNDS
20 SIT UPS
15 GOBLET SQUATS 55/35
7 BURPEES
THURSDAY 4-18-24
WOD
18 MIN AMRAP
10 WALLBALLS 20/14
10 BOX JUMPS 24/20
10 PUSH UPS
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
WEDNESDAY 4-10-24
WOD
18 MIN AMRAP
15 SIT UPS
12 STEP UPS 24/20
10 KBS 55/35
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