Monday 8-2-21
warm up
50 double unders
3 rounds
10 ring rows
10 pushups
10 situps
2 min rest
wod
30 thrusters 75/55
9 chest to bar pullups
20 thrusters 75/55
6 chest to bar pullups
10 thrusters 75/55
3 chest to bar pullups
Sunday 8-1-21
open gym
2-3
Saturday 7-31-21
in teams of two
7 rounds
5 wall walks
5 thrusters 135/95
Friday 7-30-21
warmup
400m run
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
bench press
5-5-5-5-5
Thursday 7-29-21
warmup
50 double unders
3 rounds
10 cleans 45/35
10 jerks 45/35
10 SDLHP 45/35
2 min rest
wod
3 rounds
12-9-6
clean and jerks 135/95
burpees
Wednesday 7-28-21
Warmup
500m row
3 rounds
10 hang snatch’s 45/35
10 ohs 45/35
10 thrusters 45/35
wod
3 rounds
800m run
2 min rest
Tuesday 7-27-21
warmup
50 double unders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
wod
”Jackie”
1000m row
50 thrusters 45/35
30 pullups
Monday 7-26-21
warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push jerks 45/35
2 min rest
Wod
5 rounds for load
perform the barbell complex of:
5 deadlifts
3 hang cleans
1 push jerks
Sunday 7-25-21
open gym
2-3
Saturday 7-24-21
in teams of two
fight gone bad style
3 rounds
-power snatch 75/55
-med ball cleans 20/15
-assault bike
-bar hang
-SDLHP 75/55
**all movements are done syncronized