Friday 10-2-20
Warmup
500 m row
3 rounds
10 walking lunges
10 deadlifts 45/35
10 thrusters 45/35
2 min rest
WOD
800m run
21 thrusters 116/75
400 m run
15 thrusters 115/75
200 m run
9 thrusters 115/75
Thursday 10-1-20
Warm-up
3rounds
10 pushups
10 Presses 45/35
10 sdlhp 45135
WOD
5-5-3-3-3-1-1-1-1-1
Bench-Press
Seated strict press
Wednesday 9-30-20
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sec bottom of squat holds
2 min rest
wod
50-40-30-20-10
situps
wallball shots 24/14
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