Wednesday 11-1-17
Warmup
50 double-unders
Burgenor warmup
Wod
Snatch
3-2-2-2-1-1-1-1-1
Tuesday 10-31-17
500 m run
3 rounds
10 deadlift 45/35
10 hang snatch 45/35
10 ohs 45/35
**use a snatch grip for all
2 min rest
Wod
Tabata squats
4 min AMRAP
Pull-ups
**score is Tabata score multiplied by pull-ups
Monday 10-30-17
Warmup
400 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
Back squats
5-5-5-5-5
Work up to approximately 75-80% of your 1 rep max, go unbroken.
Then take 50% of your heaviest round and do:
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Sunday 10-29-17
Open gym
2-3
Saturday 10-28-17
In teams of 2, for time
30 power cleans 135/105(each) break up as needed
30 Box Jump Overs 20 (each) breakup as needed
30 Team Burpees in unison
30 calories each on the ERG (each)
Team mile run
Friday 10-27-17
Warmup
400 m run
3 rounds
10 pushups
10 burpees
10 squats
2 min rest
Wod
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball …
Thursday 10-26-17
Warmup
500 m row
3 rounds
10 med ball deadlift
10 med ball cleans
10 wall ball shots
2 min rest
Wod
Helen
3 rounds for time of:
400 meters run
21 kettlebell swings 53/35
12 pull-ups
Wednesday 10-25-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
Wod
10 min AMRAP
20 Abmat sit-ups
5 squat cleans 155/105
Tuesday 10-24-17
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 abmat sit-ups
Wod
Deadlift
10-5-3-1-1-1-3-5-10
Go heavy, we’re trying to get heavy singles after taxing yourself, try to go with the heaviest load that you can complete each round …
Monday 10-23-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
10 rounds
5 pull-ups
10 push-ups
15 squats