Monday 8-5-19
400m run
3 rounds
10 back squats 45/35
10 presses 45/35
10 deadlifts 45/35
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pullups
Sunday 8-4-19
Open gym 2-3pm
Saturday 8-3-19
10-11 am
Wod dice, good luck!
Friday 8-2=19
Warmup
400m run
“Burgenor warmup”
Wod
30min EMOM
1 snatch
Thursday 8-1-19
Warmup
2 min assault bike
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
“Fight Gone Bad”
3 rounds
1 min Wallball shots 20/14
1 min SDLHP 75/55
1 min box jumps 20/20
1 min push-press 75/55
1 min row for …
Wednesday 7-31-19
Warmup
400m run
3 rounds
10 wallball shots 20/14
10 med-ball cleans 20/14
10 box step ups 20/20
2 min rest
Wod
Split jerks
3-3-3-1-1-1-1-1
Tuesday 7-30-19
Warmup
500m row
3 rounds
10 snatches 45/35
10 SDLHP 45/35
10 push-presses 45/35
2 min rest
Wod
50 double unders
5 snatches 135/95
50 double unders
4 snatches 145/100
50 double unders
3 snatches 155/105
50 double unders
2 snatches 165/110
Monday 7-29-19
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 split jerks 45/35
2 min rest
Wod
10 rounds
200m run
1 min rest
Sunday 7-28-19
Open gym
2-3 pm
Saturday 7-27-19
Team chipper
In teams of two,
100 wallball shots 20/14
100 SDLHP 75/55
100 box jumps 20/20
100 push-press 75/55
100 cal row
All movements will be completed one athlete at a time.
All reps will be split in half, broken up however the team wants.