Tuesday 3-21-17
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
10 rounds
100-meter sprint
Rest 90 seconds
Monday 3-20-17
Warmup
400 m run
3 rounds
10 deadlifts 35/35
10 cleans 45/35
10 hang power snatch 45/35
2 min rest
Wod
42 medicine ball cleans 20/14
21 body-weight bench presses
30medicine ball cleans 20/14
15 body-weight bench presses
18 medicine ball cleans 20/14
9 body-weight bench presses
Sunday 3-19-17
Open gym 2-3
Sunday 3-19-17
Open gym 2-3
Saturday 3-18-17
Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
Friday 3-17-17
Warmup
50 double unders
3 rounds
10 pull ups
10 push ups
10 squats
2 min rest
Wod
2000 m row
3 min rest
1500 m row
2 min rest
1000 m row
1 min rest
500 m row
Thursday 3-16-17
500 m row
3 rounds
10 SDLHP 35/25
10 AM KB swings 35/25
10 goblin squats
2 min rest
WOD
Clean and jerk
5-5-5-5-5
Wednesday 3-15-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 jumping alternating lunges
10 burpees
2 min rest
Wod
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Tuesday 3-14-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
30 hang power cleans 115/85
15 ring dips
3 rope ascents
20 hang power cleans 115/85
10 ring dips
2 rope ascents
10 hang …
Monday 3-13-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 broad jumps
10 sec bottom of squat hold
2 min rest
WOD
OHS
3-3-2-2-2-1-1-1-1-1