Monday 10-8-18
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
20 wall-ball shots 20/14
20 SDLHP 75/55
20 box jumps 20”
20 push presses 75/55
20 …
Sunday 10-7-18
Open gym
2-3
Saturday 10-6-18
In teams of two, working one at a time,
20 min AMRAP
3 burpee box jump-overs 24/20
3 deadlifts 225/155
6 burpee box jump-overs 24/20
6 deadlifts 225/155
9 burpee box jump-overs 24/20
9 deadlifts 225/155
Etc
Friday 10-5-18
Warmup
400m run
3 rounds
10 ring rows
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Wod
12 min AMRAP
10 cal row
15 push-ups
20 squats
Thursday 10-4-18
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 air squats
2 min rest
Wod
15 thrusters 95/65
30 box jumps 24/20
45 deadlifts 95/65
1 mile run
45 deadlifts 95/65
30 box jumps 24/20
Continue reading
Wednesday 10-3-18
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt kB thrusters 35/25
2 min rest
Wod
For max reps
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 …
Tuesday 10-2-18
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
Wod
10 min to reach a max for the barbell complex:
1 deadlift
2 hang cleans
1 jerk
Monday 10-1-18
Warmup
50 double unders
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
21-15-9 reps for time of:
Single-arm dumbbell snatches 50/35
Pull-ups
Sunday 9-30-18
Open gym
2-3
Saturday 9-29-18
In teams of 2
2 min per station
One minute per person, working one at a time
3 rounds
-tire flips
-sled push
-slam ball
-KB swings 53/35
-doubleunders