Friday 3-2-18
Warmup
50 double unders
3 rounds
10 hang snatch 45/35
10 OHS 45/35
10 snatch grip deadlifts 45/35
2 min rest
Wod
Overhead squat
3-3-3-3-3
Thursday 3-1-18
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings45/35
10 goblin squats 35/25
2 min rest
Wod
3 rounds
5 minutes of rowing
5 minutes of rest
For distance
Wednesday 2-28-18
Warmup
500m row
3 rounds
10 power cleans 45/35
10 presses 45/35
10 thrusters 45/35
2 min rest
Wod
7 minute AMRAP
10 power cleans 135/95
20 push-ups
Tuesday 2-27-18
400m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
12 min AMRAP
3 rope ascents
12 push presses 135/95
50 double-unders
Monday 2-25-18
50 double-unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Wod
Front squats
5-5-3-3-3-1-1-1-1-1
Sunday 2-25-18
Open gym
2-3
Saturday 2-24-18
Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
cal. row 14/12
Friday 2-23-18
** 18.1 viewing party at 8:00Pm tonight Thursday 2-22-18
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to …
Thursday 2-22-18
Warmup
400m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
42 sit-ups
21 thrusters 115/85
30 sit-ups
15 thrusters 115/85
18 sit-ups
9 thrusters 115/85
Wednesday 2-21-18
Warmup
500m row
3 rounds
10 hang power snatch 45/35
10 hang squat snatch45/35
10 squat snatch 45/35
2 min rest
Wod
1-1-1-1-1
Hang power snatch
1-1-1-1-1
Hang squat snatch
1-1-1-1-1
Squat snatch