Friday 2-28-20
Warmup
400m run
3 rounds
10 alt db snatch 35/25 KB
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
50 Squats
25 Db snatches 50/35
500m Row
Thursday 2-27-20
Warmup
50 double-unders
3 rounds
10 pvc shoulder pass-throughs
10 air squats
10 pvc air squats with 5 sec pause in the bottom
2 min rest
Wod
Overhead squats
5-5-3-3-3-1-1-1-1-1
Wednesday 2-25-20
Warmup
400m run
3 rounds
10 jumping jacks
10 presses 45/35
10 knee raises
2 min rest
Wod
3 rounds
50 double unders or 90 sec singles
2 min hand stand hold or feet elevated on box
35 abmat situps
Tuesday 2-25-20
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
Clean and Jerk
5-5-3-3-3-1-1-1-1-1
Monday 2-24-20
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
15 min AMRAP
19 wallball shots 20/14
19 calorie row
Sunday 2-23-20
open gym 2-3
Saturday 2-22-20
In teams of two, splitting time
2 minutes per station
4 rounds
-Rope climbs
-GHD situps
-wallballs 20/14
-rowing for calories
1 min rest between rounds
Friday 2-21-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 goblin squats 35/25
10 kB swings 35/25
2 min rest
wod
3 rounds
21 good morning 65/55
21 situps
21 bar facing burpees
Thursday 2-20-20
Warmup
50 double unders
3 rounds
10 front squats 45/35
10 good mornings 45/35
10 SDLHP 45/35
2 min rest
Wod
Front squats
3-3-3-1-1-1-1-1
Wednesday 2-19-20
Warmup
400m run
3 rounds
10 burpees
10 jumping jacks
10 squats
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups