Sunday 4-1-18
Open gym
2:00-2:15
Double “Murph”
With a loaded vest 20/14
2 mile run
200 pull-ups
400 push-ups
600 squats
2 mile run
Saturday 3-31-18
Team wod
Your fate will be determined by chance.
Woddice.com
Friday 3-30-18
Warmup
500 m row
3 rounds
10 med ball deadlift 20/14
10 wallball shots 20/14
10 squats using med ball as target 20/14
Wod
Bench Press
15-10-10-5-5-5
Thursday 3-29-18
Warmup
50 double unders
3 rounds
10 Pull-ups
10 Push-ups
10 sit-ups
2 min rest
Wod
5 rounds
400 meter run
21 deadlifts 155/105
Wednesday 3-28-18
Warmup
500m row
3 rounds
10 squat cleans 45/35
10 presses 45/35
10 push jerks 45/35
Wod
50 medicine-ball cleans 20/14
25 push jerks 135/95
50 medicine-ball cleans 20/14
Tuesday 3-27-18
400m run
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
Over head squats
5-5-3-3-3-1-1-1-1-1
Monday 3-26-18
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 OHS 45/35
2 min rest
Wod
Weighted pull-ups
3-3-3-3-3
Row 1,000 meters
Sunday 3-25-18
Open gym 2-3
Saturday3-24-18
Workout 18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar …
Friday 3-23-18
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
Squat cleans
3-3-3-2-2-1-1-1-1-1