Sunday 2-14-21
Open gym
2-3
Saturday 2-13-21
In teams of two
5 rounds
500m row each
15 kB swings 70/53 each
15 pullups each
Friday 2-12-21
Warmup
50 single unders
3 rounds
10 second bar hangs
10 knee raises
10 push ups
2 min rest
wod
“Annie”
50-40-30-20-10
double unders
situps
Thursday 2-11-21
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
wod
5 rounds
5 dB deadlifts 50/35
5 dB hang cleans 50/35
5 dB push presses 50/35
5 dB squats 50/35
2 min rest
score is time of each round.
Wednesday 2-10-21
Warmup
400m run
3 rounds
10 dB deadlift 35/25
10 dB hang cleans 35/25
10 dB push presses 35/25
2 min rest
wod
12 min AMRAP
12 chest to bar pullups
30 second ring L- sit
Tuesday 2-9-21
Warmup
50 double unders
3 rounds
10 hang power snatch 45/35
10 overhead squats 45/35
10 squat snatches
2 min rest
wod
snatch balance
3-3-3-3-3
squat snatch
1-1-1-1-1
*snatch balance should be slow and controlled, focusing on a balanced position in the bottom of the squat. Only increase …
Monday 2-8-21
Warm-up
500m row
3 rounds
10 pullups
10 box step ups 20”
10 lunges
2 min rest
wod
“Wittman”
7 rounds
15 kettlebell swings 53/35
15 power cleans 95/65
15 box jumps 24/20
Sunday 2-7-21
Open gym
2-3
Saturday 2-6-21
20 min AMRAP
5 hspu
10 toes-to-bar
15 med ball cleans 20/14
*one person working at a time
Friday 1-5-21
Warmup
500m row
Coach led Over-head squat clinic
wod
over head squats
1-1-1-1-1-1-1