Friday 3-31-17
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
“Grace”
30 clean & jerks
135/95
Thursday 3-30-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Deadlifts
3-2-2-1-1-1-1-1
Wednesday 3-29-17
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 box step ups
2 min rest
Wod
“Fight gone bad”
3 rounds, rotating each min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Row for calories
1 minute rest
Tuesday 3-28-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
Wod
3 rounds, each for time,
4 jerks, 135/95
5 front squats, 135/95
6 power cleans, 135/95
20 pull-ups
30 push-ups
40 sit-ups
Rest 3 minutes between rounds.
Monday 3-27-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
** bar hang for time
Wod
Overhead squat
1-1-1-1-1-1-1
Sunday 3-26-17
Open gym
2-3
Saturday 3-25-17
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
Friday 3-24-17
Warmup
50 double unders
3 rounds
10 pull ups
10 push ups
10 squats
2 min rest
Wod
In front of a clock set for 12 minutes:
1 minute of box jumps 24/20
1 minute of sumo deadlift high pulls 95/65
2 minutes of box jumps 24/20
2 minutes of …
Thursday 3-23-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 Am KB swings 45/35
10 goblin squats 45/35
2 min rest
Wod
“Jackie”
1000 m row
50 thrusters 45/35
30 pull-ups
Wednesday 3-22-17
Warmup
Fish game
“Burgenor” warmup
Wod
Hang power snatch
5-5-5-5-5
Keep these on the lighter side, stay in control, and stay with the bar for each set of 5