Tuesday 7-31-18
Warmup
400m run
3 rounds
10 ring rows
10 ring dips
10 sit-ups
2 min rest
Wod
4 rounds
500m row
15 handstand push-ups
1 rope climb 15-ft. rope
Monday 7-30-18
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Wod
Front squats
5-5-5-5-5
Sunday 7-29-18
Open gym 2-3
Saturday 7-28-18
In teams of two
Team “Chelsea”
30 min EMOM
5 pull-ups
10 push-ups
15 squats
One min on one minute off
If you or your teammate breaks the EMOM, note the nu,bet of rounds completed and finish by getting as many rounds as possible …
Friday 7-27-18
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Thursday 7-26-18
Warmup
400m run
3 rounds
10 deadlift 45/35
10 Squat clean 45/35
10 jerk 45/35
2 min rest
Wod
7 min AMRAP
50 double-unders
10 overhead squats 115/85
Wednesday 7-25-18
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlift
1-1-1-1-1-1-1
Tuesday 7-24-18
Warmup
400m run
3 Rounds
10 jumping jacks
10 burpees
10 wallball shots 20/14
2 min rest
Wod
5 rounds
200m farmers carry 53/35 kB
20 deficit push-ups, hands on dumbbells 50/35
10 push jerks 50/35 dB
Monday 7-23-18
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Complete as much as possible in 12 minutes of:
3 pull-ups
5 medicine-ball cleans 20/14
6 pull-ups
10 medicine-ball cleans 20/14
9 …
Sunday 7-22-18
Open gym
2-3