Tuesday 9-29-20
warmup
50 double-unders
3 rounds
10 backsquats 45/35
10 power snatches 45/35
10 ring rows
2min rest
wod
3 rounds
21 power snatches 95/65
50 squats
Monday 9-28-20
warm-up
500M row
3 rounds
10-deadlifts 45/35
10 hang-cleans 45/35
10 jerks 45/35
WOD
30 min to complete a max barbell complex of:
3 deadlift, 2 hang cleans, 1 jerk
Sunday 9-27-20
Open gym 2-3
Saturday 9-26-20
In teams of two
5 rounds
50 cal row, 25 at a time
50 doubleunders, 25 at a time
50 ft single arm overhead lunges 50/35
Friday 9-25-20
Warmup
50 double-unders
Burgenor warmup
snatch
5-5-3-3-3-1-1-1-1-1
Thursday 9-24-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang snatches 45/35
10 ring rows
2 min rest
wod
21-15-9
pullups
deadlifts 225/155
Wednesday 9-23-20
Warmup
500m row
3 rounds
10 situps
10 walking lunges
10 jumping jacks
2 min rest
wod
20 min AMRAP
10 knees to elbows
3 wall walks
Tuesday 9-22-20
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
10 rounds
10 squats 115/75
100m sprint
1 min rest
Monday 9-21-20
Warmup
400m run
3 rounds
10 SDLHP 45/35
10 back squats 45/35
10 snatches 45/35
2 min rest
wod
4 rounds
25 cal row
25 burpees
Sunday 9-20-20
Open gym 2:00-3:00pm