Saturday 5-8-21
In teams of two:
one person working at a time, each does all of the work
20 min AMRAP
5 pullups
10 wallball shots 20/14
15 kB swings 53/35
Category: Uncategorized
Friday 5-7-21
Warmup
50 double unders
3 rounds
10 walking lunges
10 situps
10 burpees
2 min rest
wod
“Griff”
800m run
400m run backwards
800m run
400m run backwards
Thursday 5-6-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push jerks 45/35
2 min rest
wod
“The Chief”
5 rounds of:
3 min AMRAP
3 power cleans 135/95
6 pushups
9 squats
1 min rest
At the end of each rest, start where you left …
Wednesday 5-5-21
Warmup
50 double unders
3 rounds
10 med ball cleans 20/14
10 pushups
10 wallball shots 20/15
2 min rest
wod
front squats
5-5-5-5-5
Tuesday 5-4-21
Warmup
500m row
3 rounds
10 box step ups 20”
10 rings rows
10 ring dips
2 min rest
wod
21-15-9
box jumps 24/20
power snatch 75/55
chest to bar pullups
Monday 5-3-21
Warmup
400m run
3 rounds
10 snatch grip deadlifts 45/35
10 power snatches 45/35
10 ohs 45/35
2 min rest
wod
2 rounds
21-15-9
overhead squats 95/65
burpees
Sunday 5-2-21
Open gym
2-3
Saturday 5-1-21
In teams of two,
5 rounds
500m row
10 kB swings 70/53
20 dB snatches 50/35
30 air squats
one person works at a time, you must complete each movement before switching.
the intent here is to go hard on each movement, then rest while your partner works.
Fri-yeah! 4-30-21
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
clean and jerks
1-1-1-1-1-1-1
Thursday 4-29-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 front squats 45/35
2 min rest
Wod
20 min amrap
5 pushups
400m run
5 HSPU