Tuesday 2-16-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
wod
12 min AMRAP
12 box jumps 24/20
9 thrusters 95/65
6 bar facing burpees
Category: Uncategorized
Monday 2-15-21
Warmup
50 double unders
3 rounds
10 wallball shots 20/14
10 med ball cleans 20/14
10 squats
2 min rest
wod
2000m row
50 wallball shots 20/14
1000m row
35 wallball shots
500m row
20 wallball shots 20/14
Sunday 2-14-21
Open gym
2-3
Saturday 2-13-21
In teams of two
5 rounds
500m row each
15 kB swings 70/53 each
15 pullups each
Friday 2-12-21
Warmup
50 single unders
3 rounds
10 second bar hangs
10 knee raises
10 push ups
2 min rest
wod
“Annie”
50-40-30-20-10
double unders
situps
Thursday 2-11-21
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
wod
5 rounds
5 dB deadlifts 50/35
5 dB hang cleans 50/35
5 dB push presses 50/35
5 dB squats 50/35
2 min rest
score is time of each round.
Wednesday 2-10-21
Warmup
400m run
3 rounds
10 dB deadlift 35/25
10 dB hang cleans 35/25
10 dB push presses 35/25
2 min rest
wod
12 min AMRAP
12 chest to bar pullups
30 second ring L- sit
Tuesday 2-9-21
Warmup
50 double unders
3 rounds
10 hang power snatch 45/35
10 overhead squats 45/35
10 squat snatches
2 min rest
wod
snatch balance
3-3-3-3-3
squat snatch
1-1-1-1-1
*snatch balance should be slow and controlled, focusing on a balanced position in the bottom of the squat. Only increase …
Monday 2-8-21
Warm-up
500m row
3 rounds
10 pullups
10 box step ups 20”
10 lunges
2 min rest
wod
“Wittman”
7 rounds
15 kettlebell swings 53/35
15 power cleans 95/65
15 box jumps 24/20
Sunday 2-7-21
Open gym
2-3