Wednesday 4-26-17
400 m run
3 rounds
10 deadlifts 45/35
10 power cleans 46/35
10 push jerks 45/35
2 min rest
Wod
For time:
15 thrusters 95/65
12 pull-ups
12 thrusters 95/65
9 pull-ups
9 thrusters 95/65
6 pull-ups
Tuesday 4-25-17
Warmup
50 doubleunders
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
4 4-minute rounds of:
15 wall ball shots, 20/14
30 medicine ball cleans, 20/14
Row for max calories
Rest 3 minutes between rounds.
Monday 4-24-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
Shoulder press
3-3-3-3-3-3-3
Sunday 4-23-17
Open gym
2-3
Saturday 4-22-17
In teams of two
Half Murph
Half mile run (400 each) run together
-50 pull-ups ( 25 each)
-100 push-ups (50 each)
-150 squats (75 each)
Half mile run (400 each) finished together.
Friday 4-21-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 push-ups
10 squats
2 min rest
Wod
Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans 155/105
Thursday 4-20-17
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 shoulder presses 45/35
2 min rest
Wod
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every …
Wednesday 4-19-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 Am KB swings 35/25
10 lunges
2 min rest
Wod
1500 m row
21 over rower burpees
1000 m row
15 over rower burpees
500 m row
9 over rower burpees
Tuesday 4-18-17
Warmup
500 m row
3 rounds
10 ring rows
10 ring dips
10 low ring muscleups
2 min rest
Wod
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Monday 4-17-17
Warmup
50 doubleunders
3 rounds
10 pull ups
10 push-ups
10 squats 2 min rest
Wod
“Kelly”
5 rounds:
400 meter run,
30 box jumps 24/20
30 wall-ball shots 20/14LBS.