Tuesday 8-11-20
warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
“Annie”
50-40-30-20-10
double unders
situps
Category: Uncategorized
Monday 8-10-20
warmup
50 double unders
3 round
10 deadlifts 45/35
10 burpees
10 lunges
2 min rest
wod
5 rounds
400m run
15 left arm kettle bell snatch 53/35
15 right arm kettle bell snatch 53/35
Sunday 8-9-20
open gym
2:00-3:00
Saturday 8-8-20
in teams of two
One person at a time
5 reps at a time
open workout 17.4
55 deadlifts 225/155
55 wallball shots 20/14
55 cal row
55 HSPU
Friday 8-7-20
warmup
500m row
3 rounds
10 front squats 45/35
10 push presses 45/35
10 thrusters 45/35
2 min rest
wod
10 min AMRAP
9 thrusters 95/65
35 double unders
Thursday 8-6-20
400m run
“Burgener warmup”
3 times each
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
wod
“Snatch”
5-5-3-3-3-1-1-1-1-1
Wednesday 8-5-20
warmup
50 double unders
3 rounds
10 snatch grip deadlifts, slow, 5 count up 45/35
10 hang power snatch 45/35
10 snatch balance 45/35
wod
100 pull-ups
80 sit-ups
60 squats
40-cal. row
20 push presses 95/65
Tuesday 8-4-20
warmup
400m run
3 rounds
10 ring rows
10 box step ups 20/20
10 low ring muscle ups
2 min rest
wod
40-30-20-10
box jumps 24/20
situps
Monday 8-3-20
warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 front squats 45/35
2 min rest
wod
3-3-3-3-3-3-3
bottom to bottom front squats
** using the rack, set to your best bottom position.
Sunday 8-2-20
open gym
2:00-3:00