Wednesday 8-23-17
Warmup
400 m run
3 rounds
10 SDLHP 45/35
10 front squats 45/35
10 deadlifts 45/35
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Tuesday 8-22-17
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sec squat hold stretch
WOD
For time:
10 squat cleans 135/95
50 abmat sit-ups
8 squat cleans 135/95
40 abmat sit-ups
6 squat cleans 135/95
30 abmat …
Monday 8-21-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 jumping lunges
10 squats
2 min rest
Wod
1600m run
3 min rest
800 m run
3 min rest
400 m run
3 min rest
200 m …
Sunday 8-20-17
Open gym
2-3
Saturday 8-19-17
Saturday 4-9-16
Warmup
400 m run
WOD
In teams of two:
One min per station, four rounds of:
-row for calories
-KB swings(53/35)
-wall ball shots (20/14)
-double unders
-Abmat sit-ups
For reps, alternating each station.
Each team member should do each excersise two times
Friday 8-18-17
Warmup
500m row
3 rounds
10 push ups
10 sit-ups
10 squats
2 min rest
Wod
Bench press
5-5-3-3-3-1-1-1-1-1
Thursday 8-17-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 AM KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
10 rounds
3 deadlifts 225/155
10 wall ball shots 20/14
Wednesday 8-16-17
Warmup
400 m run
3 rounds
10 med ball deadlift 20/14
10 medball cleans 20/14
10 wall balls 20/14
2 min rest
Wod
21-18-15-12-9-6-3
Bar over burpee
hang squat clean 75/55
Pull-ups
Tuesday 8-15-17
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 walking lunges
10 squats
2 min rest
Wod
Split jerk
3-3-3-3-3-3-3
Monday 8-14-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10front squats 45/35
10 split jerks 45/35
2 min rest
Wod
“Jackie”
1000 m row
50 thrusters 45/35
30 pull-ups