Thursday 5-10-18
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 good mornings 35/25
2 min rest
Wod
For time:
100 single-unders
5 bar muscle-ups
10 squat cleans 95/65
100 single-unders
3bar muscle-ups
15 squat …
Wednesday 5-9-18
500m row
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 10 split jerks 45/35
2 min rest
Wod
12 min AMRAP
Run 200 meters
50-ft. handstand walk
30-second handstand hold
*for scaling, use 5 wall climbs in place of …
Tuesday 5-8-18
Warmup
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 squats
2 min rest
Wod
Hang squat snatch
3-2-2-1-1-1-1-1
Monday 5-7-18
Warmup
400m run
3 rounds
10 hang squat snatch 45/35
10 box step ups 20”
10 thrusters 45/35
2 min rest
Wod
50-40-30-20-10
Wallball shots 20/14
Box jumps 24/20
Sunday 5-6-18
Open gym 2-3
Saturday 5-5-18
In teams of two,
Fight gone bad style
-wall ball 20/14 synchronized
-rope climbs
-American KB swings 70/53 synchronized
-double unders total
-power snatch 75/55 synchronized
-rest
Friday 5-4-18
Warmup
500m row
3 rounds
10 pushups
10 sit-ups
10 squats
2 min rest
Wod
Quarter Gone Bad
5 rounds for total reps of:
15 seconds thrusters 135/95
Rest 45 seconds
15 seconds weighted pull-ups 50/35
Rest 45 seconds
Continue reading
Thursday 5-3-18
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt kB hang snatch 35/25
2 min rest
Wod
5 rounds
15 shoulder presses 75/55
15 SDLHP 75/55
Wedneday 5-2-18
400m run
3 rounds
10 hang squat snatches 45/35
10 pvc pass throughs
10 ohs 45/35
2 min rest
Wod
Hang squat cleans
3-3-3-3-3-3-3
5-1-18
Warmup
500m row
3 rounds
10 med ball cleans 20/14
10 wallball shots 20/14
10 ring rows
Wod
3 rounds
10 power cleans 95/65
15 pull-ups
20 box jumps 24/20