Wednesday 7-22-20
warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
wod
7 attempts for load
of the complex:
3 deadlifts
2 hang cleans
1 front squat
Tuesday 7-21-20
warmup
50 double unders
3 rounds
10 box step ups 24/20
10 walking lunges
10 wall ball shots 20/14
wod
“Kelly”
5 rounds
400m run
30 box jumps 24/20
30 wallball shots 20/14
Monday 7-20-20
Warmup
400m run
3 rounds
10 shoulder presses 45/35
10 dead lifts 45/35
10 situps
2 min rest
wod
5 rounds
1 min handstand hold
21 toes to bar
Sunday 7-19-20
open gym
2-3
Saturday 7-18-20
in teams of 2 or 3
1 min per person, per station
3 rounds
-rope accents
-sled push
-tire flip
-GHD situps
-stone lift
-rest
Friday 7-17-20
400m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 shoulder presses 45/35
2 min rest
wod
squat cleans
5-5-3-3-3-1-1-1-1-1
Thursday 7-16-20
warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
1000m row
5 rounds of:
5 pullups
10 pushups
15 squats,
then,
1000m row
Wednesday 7-15-20
warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
3 rounds
50 double unders
15 thrusters 95/65
21 burpees
Monday 7-13-20
Warmup
400m run
-coach led squat therapy
-“Bring Sally up”
wod
snatch
5-5-3-3-3-1-1-1-1-1
Sunday 7-12-20
open gym 2-3