5 rounds
100m run
10 pullups
100m run
10 burpees
30 sec rest
20 min time cap
*this will be an individual effort
Category: Uncategorized
Friday 8-13-21
warmup
50 double unders
3 rounds
10 burpees
10 jumping jacks
10 jumping lunges
2 min rest
wod
15 m amrap
10 kB swings 70/53
10 box jumps 24/20
10 ring dips
Thursday 8-12-21
warmup
400m run
3 rounds
10 cleans 45/35
10 push jerks 45/35
10 behind the neck jerks 45/35
2 min rest
wod
behind the neck jerks
2-2-2-1-1-1-1-1
Thursday 8-11-21
warmup
500m row
3 rounds
10 pullups
10 pushups
10 situps
2 min rest
wod
5 rounds
5 front squats 155/105
15 ring pushups
Tuesday 8-10-21
warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats
2 min rest
wod
12 min AMRAP
400m run
5 deadlift 225/155
Monday 8-9-21
warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
wod
4 rounds
500m row
3 min rest
Sunday 8-8-21
open gym 2-3
Saturday 8-7-21
In teams of two,
20 cal row
30 med ball cleans 20/24
20 toes to bar
30 box jumps 24/20
20 sdlhp 75/55
30 burpees
20 shoulder to overhead 135/95
30 jumping lunges
Friday 8-6-21
warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 push jerks 45/35
2 min rest
wod
7 rounds
5 pullups
10 pushups
15 squats
200m run
Thursday 8-4-21
warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
5 rounds
1 power snatch 115/85
5 OHS 115/85
50 double unders or 60 seconds of single unders