Friday 10-28-16
Warmup
500 m run
3 rounds
10 jumping jacks
10 push-ups
10 burpees
WOD
5 rounds
2 minutes per round of:
2 muscle-ups
100 m sprint
Max reps 95lb. thrusters
Rest 3 minutes between rounds
Score is total number of thrusters
Thursday 10-27-16
Warmup
50 double unders
3 rounds
10 ring rows
10 ring dips
10 low ring muscle-ups
WOD
Back squats
3-3-2-2-2-1-1-1-1-1
Wednesday 10-26-16
Warmup
400 m run
3 rounds
10 cleans 45/35
10 presses 45/35
10 thrusters
2 min rest
WOD
12 min AMRAP
1 min box jumps 24/20
1 min SDLHP 115/85
2 min box jumps 24/20
2 min. SDLHP 115/85
3 min box jumps 24/20
3 min SDLHP 115/85
Tuesday 10-25-16
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 box step ups
WOD
Deadlifts
3-3-2-2-2-1-1-1-1-1
Monday 10-24-16
Warmup
50 double unders
3 rounds
10 ring rows
10 cleans 45/35
10 jerks 45/35
WOD
15-12-9-6-3
135-lb. clean and jerks
Chest-to-bar pull-ups
Sunday 10-22-16
Rest day
See you Monday
Saturday 10-22-16
“Scooter”On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full …
Friday 10-21-16
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
WOD
21-15-9
Ring dips
OHS 95/65
Thursday 10-20-16
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
SDLHP
5-5-5-5-5
Bench press
5-5-5-5-5
Wednesday 10-19-16
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
3 rounds
500 m row
21 burpees
12 thrusters 95/65