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MONDAY 9-26

STRENGTH/LIFT


WOD

surprise


TUESDAY 9-27

STRENGTH/LIFT

3x5 OHS

WOD

14 MIN AMRAP

10 Back Rack Lunges

20 sit ups

30 dubs


WEDNESDAY 9-28

STRENGTH/LIFT

DL

3x5 60 to 80 percent

WOD

100 air squats

80 sit ups

60 kb swings

40  push ups

20 burpees

50 air squats


THURSDAY 9-29

STRENGTH/LIFT

None

WOD

18-15-12-9-6-3

bench

chin ups

ring dips


FRIDAY 9-16

STRENGTH/LIFT

FS 3x8 unbroken

WOD

21-15-9

box jumps

db strict press

THEN 

75 wall balls



SATURDAY IS ALWAYS A SURPRISE (Shawn's SSS)


"Its never too late to get in shape"

Rutland CrossFit

​WORKOUT OF THE DAY