Saturday 9-14-19
In teams of two,
1 min per station
-row for calories
-wallball shots 20/14
-SDLHP 75/55
-kB swings 53/35
-DB alternating snatch 50/35
-rest
Friday 9-13-19
Warmup
400m run
3 rounds
13 deadlifts 45/35
13 good mornings 45/35
13 jumping lunges
2 min rest
Wod
Deadlift
3-3-2-2-2-1-1-1-1-1
Thursday 9-12-19
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 overhead squats 45/35
2 min rest
Wod
5 rounds of:
3 min, max reps
20 push presses 115/75
Max weighted pullups 50,40,30,20,10 lbs
2 min rest
** If you don’t have strict pullups yet, …
Wednesday 9-11-19
2 min bike
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
25 cal row
25 burpees
Tuesday 9-10-19
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
Wod
Split jerks
3-3-2-2-2-1-1-1-1-1
Monday 9-9-19
Warmup
500m row
3 rounds
10 power cleans 45/35
10 front squats 45/35
10 strict presses 45/35
Wod
5 strict hand stand push ups
5 squat cleans 185/125
10 ring dips
10 squat cleans 155/105
20 hand stand pushups
20 squat cleans 135/95
40 ring dips
40 squat …
Sunday 9-8-19
Open gym 2-3
Saturday 9-7-19
One mile run
Then, in heats, individually,
With a running clock, men increase by 10 women by 5
Snatch, starting at 75/55 add 10 or 5 every minute as long as you can, once you miss,
Clean starting at your last snatch weight, increase by 10/5 as long …
Friday 9-6-19
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 sec bottom of squat hold
2 min rest
Wod
100 squats
75 pushups
35 pullups
75 squats
50 pushups
25 pullups
50 squats
13 pushups
10 pullups
25 squats
12 pushups
5 pullups
Thursday 9-5-19
Warmup
400m run
3x each
“Burgenor warmup”
Wod
Snatch
2-2-2-2-2-1-1-1-1-1