Wednesday 4-14-21
Warmup
500m row
10 pushups
10 situps
10 squats
2 min rest
wod
800m run
then,
10 rounds
10 pullups
10 ring dips
then,
800m run
Tuesday 4-13-21
Warmup
50 doubleunders
3 rounds
10 ring rows
10 ring dips
10 low ring muscleups
2 min rest
wod
clean and jerks
1-1-1-1-1-1-1
Monday 4-12-21
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
“Diane”
21-15-9
deadlifts 225/155
HSPU
Sunday 4-11-21
Open gym 2-3
Saturday 4-10-21
Team “Pheezy”
3 rounds
5 front squats 165/115
18 pullups
5 deadlifts 225/155
18 toes-to-bar
5 push jerks 165/115
18 hand release push-ups
Friday 4-9-21
Warmup
500m row
3 rounds
10 box step ups
10 squats
10 jumping jacks
2 min rest
wod
“Fight gone bad”
wallballs 20/14
SDLHP 75/55
box jumps 20”
push press 75/55
row, calls
Thursday 4-8-21
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 jumping lunges
2 min rest
wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Wednesday 4-7-21
Warmup
400m run
3 rounds
10 pushups
10 situps
10 burpees
2 min rest
wod
over head squats
5-5-5-5-5
Tuesday 4-6-21
Warmup
500m row
3 rounds
10 pushups
10 thrusters 45/35
10 squats
2 min rest
wod
5 rounds
400m run
5 back squats 155/105
Monday 4-5-21
50 outlet unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
10-9–8-7-6-5-4-3-2-1
clean and jerks 95/65
1-2-3-4-5–7-8-9-10
weighted pull ups 50/35db