Warmup
50 double unders
3 rounds
10 squats
10 jumping lunges
10 ring dips
2 min rest
wod
“ Karen”
150 wallball shots 20/14
Points of performance
-athlete stands tall not touching the med ball until 3-2-1-go!
-each rep begins with a full squat, with the hip crease passing below …
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 ohs 45/35
2 min rest
wod
30 pushups
40 alternating dB snatches 50/35
50 burpees
60 kettle bell swings 53/35
70 situps
Warmup
500m row
3 rounds
10 burpees
10 wallball shots 20/14
10 squats
2 min rest
wod
9 thrusters 115/85
21 pullups
15 thrusters 95/65
15 pullups
21 thrusters 75/55
9 pullups
50 double unders
3 round
10 cleans 45/35
10 jerks 45/35
10 thrusters 45/35
wod
clean and jerks
1-1-1-1-1-1-1
Open gym
2-3
Team “Desforges”
5 rounds
12 deadlifts 225/155
20 pullups
12 clean and jerks 135/95
20 knees to elbows
each person will do all the work, but each movement will be broken into two sets.
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 jumping lunges
2 min rest
wod
50 box jumps 20 inch
5 rope climbs
50 kB swings 53/35
50 situps
50 hang power cleans 95/65
800m run
50 back extensions
** please try to be …
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 back squats 45/35
2 min rest
wod
50 back squats 75/55
25 double unders / 30 seconds of single unders
40 back squats 75/55
25 double unders / 30 seconds of single unders
30 …
Warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 push-jerks 45/35
2 min rest
wod
press
2-2-2-2-2-2-2
Warmup
500m row
3 rounds
10 med ball cleans 20/14
10 wall ball shots 20/14
10 squat to target, med ball
2 min rest
wod
5 rounds
5 hand release pushups
10 wall ball shots 20/14
15 box jumps 24/20