Saturday 9-1-18
In teams of two,
Fight gone bad style
3 rounds, 1 min per station of;
-wallball shots 20/14
-sled push/pull
-row for calories
-snatch 75/55
-tire flips
Friday 8-31-18
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 ring rows
10 squats
2 min rest
Wod
3 rounds
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95/65
Thursday 8-30-18
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
For time:
2 rope climbs, 15-ft
50 thrusters, 75/55
25 ring dips
2 rope climbs, 15-ft
25 overhead squats, 75/55
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Wednesday 8-29-18
Warmup
500m row
“Burgenor warmup”
Wod
Snatch
3-3-3-1-1-1-1-1
Tuesday 8-28-18
Warmup
50 doubleunders
3 rounds
10 ring rows
10 burpees
10 jumping lunges
2 min rest
Wod
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
Monday 8-27-18
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
2 min rest
Wod
“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105
Sunday 8-26-18
Open gym 2-3
Saturday 8-25-18
In teams of two,
Buy in 400m run with one 20lb med ball, passing between partners as needed
Then,
9 rounds
40 med ball cleans (20 each) 20/14
40 abmat sit ups passing med ball 20/14
40 lunges holding med ball (20 each) 20/14
Friday 8-24-18
500m row
3 rounds
10 walking lunges
10 box step-ups 24/20
10 burpees
2 min rest
Wod
7 minute AMRAP
5 box jumps, 30/24
3 cleans 185/135
Thursday 8-23-18
400m run
3 rounds
10 wallball shots 20/14
10 medball cleans 20/14
10 squats
2 min rest
Wod
Overhead squat
5-5-5-5-5