Friday 3-8-19
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
5 rounds
50 double-unders
9 thrusters 95/65
Thursday 3-7-19
*Don’t forget, watch party at McGowan’s starting at 7:30 pm on Thursday, come out if you can.
500m row
3 rounds
10 lunges
10 box step ups 24/20
10 situps
2 min rest
Wod
“Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups
Wednesday 3-6-19
** We will have a watch party for 19.3 on Thursday evening at McGowans starting at 7:30pm, our workout will be released at 8:00pm. I will bring my iPad for us to watch on.
Warmup
50 double-unders
3 rounds
10 dB deadlifts 35/25
10 dB cleans 35/25
10 dB alt …
Tuesday 3-5-19
2 min bike
3 rounds
10 pushups
10 burpees
10 squats
2 min rest
Wod
7 min AMRAP
10 SDLHP 115/75
10 push presses 115/75
Monday 4-4-19
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
2 rounds
1000m row
50 wallball shots 20/14
5 muscle-ups
Sunday 3-3-19
Open gym
2-3
Saturday 3-2-19
****FRIDAY NIGHT LIGHTS 7:30 pm****
OPEN WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat …
Friday 3-1-19
Warmup
50 doubleunders
3 rounds
10 squats
10 hang cleans 45/35
10 hang snatches 45/35
2 min rest
Wod
10 rounds
1 snatch 135/95
3 ohs 135/95
Thursday 2-28-19
Warmup
400m run
3 rounds
10 situps
10 strict presses 45/35
10 deadlifts 45/35
2 min rest
Wod
21-18-15-12-9-6-3
HSPU
Pullups
Wednesday 2-27-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 OHS 45/35
2 min rest
Wod
Overhead squats
5-5-3-3-3-1-1-1-1-1