Thursday 8-3-17
Warmup
50 double unders
3 rounds
10 ring rows
10 push-ups
10 ring dips
2 min rest
Wod
5 rounds
2 min
-15 pull-ups
-row for calories
3 min rest
Wednesday 8-2-17
Warmup
500 m row
3 rounds
10 kb swings 35/25
10 box step ups 24/20
10 goblin squats 35/25
Wod
Back squats
2 rounds of:
5 reps @45/35
Then
1 round of:
5 reps @95/65
3 reps @135/95
2 reps @185/125
3 rounds
5 reps @225/155
* if any of …
Tuesday 8-1-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
12-9-6
squat snatches 135/95
bench presses 185/135
Monday 7-31-17
50 doubleunders
3 rounds
10 deadlifts using a snatch grip, hook grip 45/35
10 hang squat snatch, hook grip 45/35
10 OHS 45/35, hook grip 45/35
2 min rest
Wod
5 rounds
500 m row
3 min rest
Sunday 7-30-17
Open gym
2-3
Saturday 7-29-17
Festivus games prep
With a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
Switch every time the rope jumper stops or misses.
One partner will start SUs and the other partner will perform row-over burpees. Burpees can only …
Friday 7-28-17
Warmup
400 m run
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
40-30-20-10
Toes-to-bars
Wall-ball shots, 20-lb. ball
Thursday 7-27-17
Warmup
500 m row
3 rounds
10 lunges
10 burpees
10 wall ball shots
2 min rest
Wod
Elizabeth
21-15-9 reps for time of:
cleans 135/95
Ring dips
Wednesday 7-26-17
Warmup
50 double unders
3 rounds
10 deadlift 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
"Fran
21-15-9
Thrusters 95/65
pull-ups
Tuesday 7-25-17
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlift
1-1-1-1-1-1-1