Warmup
50 double-unders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
wod
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch …
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 snatches 45/35
2 min rest
wod
3 rounds
800m run
50 box jumps 24/20
** One class today at 10:00am**
WOD
half “Murph”
800m run
-50 pullups
-100 pushups
-150 squats
800m run
Open gym 2-3
In teams of two,
3 rounds
1 min bar muscle-ups/3 pullups
1 min hand stand pushups 2 at a time
1 min kettlebell swings 4 at a time 70/53
1 min burpees 5 at a time
1 min air squats 5 at a time
1 min rest
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
wod
3 rounds
25 hang power cleans 95/65
50 double unders
25 box step ups 24/20
50 double unders
400m run
3 rounds
10 presses 45/35
10 push-presses 45/35
10 push-jerks 45/35
wod
10 min to get a 1 rep max press
10 min to get a 1 rep max push-press
10 min to get a 1 rep max push-jerk
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
wod
“Saved by the barbell”
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots 20/14
1 minute of deadlifts 115/75
1 minute of med-ball sit-ups 20/14
1 minute of …
Warmup
400m run
3 rounds
10 wallball shots 20/14
10 burpees
10 med ball cleans 20/14
2 min rest
wod
back squats
5-5-5-3-3-3-1-1-1
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 snatches 45/35
10 back squats
2 min rest
wod
21 snatches 75/55
42 pushups
15 snatches 75/55
30 pushups
9 snatches 75/55
18 pushups