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.
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.
Sunday 4-16-17
Open gym
2-3
Saturday 4-15-17
In teams of two;
3 rounds,
2 min per station, 1 team member at a time, each works for 1 min, rests for 1 min
-15-foot rope climbs
-10 ring dips
-20 GHD sit-ups
-Rest
Friday 4-14-17
Warmup
500 m row
“Roxanne”
Jumping jacks and burpees
Wod
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts 50/35
9 dumbbell hang squat cleans 50/35
6 dumbbell push jerks 50/35
Thursday 4-13-17
Warmup
50 double unders
Burgenor warmup
Wod
Snatch
3-2-2-1-1-1-1-1
Wednesday 4-12-17
400 m run
3 rounds
10 deadlift 45/35
10 hang squat snatch 45/35
10 OHS 45/35
2 min rest
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as …
Tuesday 4-11-17
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 min rest
WOD
4 rounds
400m run
20 push-ups
30 sit-ups
40 squats