Monday 1-13-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
21-15-9
DB clean and jerks 35/25
Pullups
Situps
Sunday 1-12-20
Open gym 2:00-3:00
Saturday 1-11-20
Team chipper
30 situps
30 deadlifts 225/155
30 double-unders
30 Overhead squats 95/65
30 pullups
** two teams, run in a relay style, you may not move to the next station until it has been completed by the athlete in front.
** only one male bar and one female bar …
Friday 1-10-20
Warmup
50 double unders
3 rounds
10 wall facing squats
10 banded knee squats
10 sec bottom of squat holds
wod
back squats
5-5-3-3-3-1-1-1-1-1
**please watch the video, if possible, we will pair and have your buddies give feedback on your squat.
Thursday 1-9-20
Warmup
400m run
3 rounds
10 db deadlifts 35/25
10 db cleans 35/25
10 db jerks 35/25
2 min rest
Wod
3 rounds
15 inverted burpees.
1000m row
15 burpees over the rower
Wednesday 1-8-20
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
Wod
“Grace”
30 clean and jerks 135/95
Tuesday 12-7-20
Warmup
3 rounds
10 cleans 45/35
10 jerks 45/35
10 back squats 45/35
2 min rest
Wod
50 pullups
100 push ups
150 squats
Monday 1-6-20
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
9 thrusters 65/45
1000m row
15 thrusters 65/45
1000m row
21 thrusters 65/45
Sunday 1-5-20
Open gym 2:00-3:00
Saturday 1-4-20
We’re going to break out the WOD dice and see what we can dial up.