Wednesday, April 13
SWOD:
WOD: 3 rounds for time of:
- 30 Back Squats, 115/85 lbs
- 30 Bumper Plate Sit Ups, 45/25 lbs
- 30 Double Unders
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Monday, March 21
SWOD:
WOD: 3 rounds for time of:
- Run, 400 m
- 50 Supermen
- 50 AbMat Sit-ups
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Wednesday, December 2
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 2 rounds for time of:
- Run, 200 m
- 20 Pull-ups
- Run, 200 m
- 20 Push-up (hand release)s
- Run, 200 m
- 20 AbMat Sit-ups
- Run, 200 m
- 20 Air Squats
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Tuesday, November 3
SWOD:
WOD: Annie
50-40-30-20-10 reps, for time of:
- Double Under
- AbMat Sit-up
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Tuesday, June 30
SWOD:
- Bench Press 1x5 at 65% 1RM
- Bench Press 1x5 at 70% 1RM
- Bench Press 1x3 at 80% 1RM
- Bench Press 1x3 at 85% 1RM
Rest as needed between sets.
WOD: 4 rounds for time of:
- Run, 200 m
- 50 AbMat Sit-ups
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