Uncategorized – Page 228

Archive by category "Uncategorized" (Page 228)

Friday 8-31-18

Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 ring rows
10 squats
2 min rest

Wod
3 rounds
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95/65

400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest

Wod
For time:
2 rope climbs, 15-ft
50 thrusters, 75/55
25 ring dips
2 rope climbs, 15-ft
25 overhead squats, 75/55
Continue reading

Warmup
500m row
“Burgenor warmup”

Wod
Snatch
3-3-3-1-1-1-1-1

Warmup
50 doubleunders
3 rounds
10 ring rows
10 burpees
10 jumping lunges
2 min rest

Wod
Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
2 min rest

Wod
“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

Open gym 2-3

In teams of two,
Buy in 400m run with one 20lb med ball, passing between partners as needed
Then,

9 rounds
40 med ball cleans (20 each) 20/14
40 abmat sit ups passing med ball 20/14
40 lunges holding med ball (20 each) 20/14

500m row
3 rounds
10 walking lunges
10 box step-ups 24/20
10 burpees
2 min rest

Wod
7 minute AMRAP
5 box jumps, 30/24
3 cleans 185/135

400m run
3 rounds
10 wallball shots 20/14
10 medball cleans 20/14
10 squats
2 min rest

Wod
Overhead squat
5-5-5-5-5

50 double unders
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 ohs 45/35
2 min rest

Wod
5 rounds
500 meter row
15 bench presses 135/95