warmup
50 double unders
3 rounds
10 ring rows
10 burpees
10 jumping jacks
2 min rest
wod
with a continuously running clock,
do one pull-up and one push-up in the first minute, then two pullups and two pushups in the second minute, and so on, until you can’t complete …
warmup
500m row
3 rounds
10 pullups
10 situps
10 squats 2 min rest
wod
back squats
5-5-5-1-1-1-1-1
open gym
2-3
100m run
10 pullups
100m run
10 burpees
30 sec rest
20 min time cap
*this will be an individual effort
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
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
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
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
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
open gym 2-3