Saturday 2-8-20
Wod dice, good luck…….
Friday 2-7-20
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
Wod
3 rounds
1000m row
21 good mornings 45/35
21 situps
Thursday 2-6-20
Warmup
400m run
3 rounds
10 SDLHP 45/35 (barbell)
10 good mornings 45/35
10 situps
2 min rest
Wod
30 EOMOM
Every other minute on the minute perform the complex
3 deadlifts
3 hang power cleans
3 push jerks
Wednesday 2-5-20
warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push jerks 45/35
2 min rest
wod
5 rounds
5 HSPU
21 toes to bar
Tuesday 2-4-20
Warmup
50 doubleunders
3 rounds
10 knee raises
10 presses 45/35
10 sec bottom of squat hold
2 min rest
Wod
20 min EMOM
2 back squats
**start light, and slowly work your way up to heavy pairs
**remember, knees below parallel, full extension at the top. If you …
2-3-20
Warmup
400m run
3 rounds
10 presses 45/35
10 back squats 45/35
10 ring rows
2 min rest
Wod
3 rounds
1000m row
5 rounds of “Cindy’s”
-5 pullups
-10 pushups
-15 squats
Sunday 2-2-20
Open gym
2:00-3:00pm
Saturday 2-1-20
In teams of two, 2 mins per station, 1 min of work each
Rope climb
Alternating DB snatch 50/35
Power cleans 135/95
Burpees
GHD situps
*there will be transition time in between stations
**for reps
Friday 1-31-20
Warmup
3 rounds
10 SDLHP 35/25
10 walking lunges
10 KB swings 35/25
2 min rest
Wod
10 rounds
500m row
Rest at least 2 min, no more than 3 min, time cap of 45 min.
**make sure you are on time for this one, your score will be …
Thursday 1-30-20
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
“Nancy”
5 rounds
400m run
15 overhead squats 95/65