Monday 5-7-18
Warmup
400m run
3 rounds
10 hang squat snatch 45/35
10 box step ups 20”
10 thrusters 45/35
2 min rest
Wod
50-40-30-20-10
Wallball shots 20/14
Box jumps 24/20
Category: Uncategorized
Sunday 5-6-18
Open gym 2-3
Saturday 5-5-18
In teams of two,
Fight gone bad style
-wall ball 20/14 synchronized
-rope climbs
-American KB swings 70/53 synchronized
-double unders total
-power snatch 75/55 synchronized
-rest
Friday 5-4-18
Warmup
500m row
3 rounds
10 pushups
10 sit-ups
10 squats
2 min rest
Wod
Quarter Gone Bad
5 rounds for total reps of:
15 seconds thrusters 135/95
Rest 45 seconds
15 seconds weighted pull-ups 50/35
Rest 45 seconds
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Thursday 5-3-18
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt kB hang snatch 35/25
2 min rest
Wod
5 rounds
15 shoulder presses 75/55
15 SDLHP 75/55
Wedneday 5-2-18
400m run
3 rounds
10 hang squat snatches 45/35
10 pvc pass throughs
10 ohs 45/35
2 min rest
Wod
Hang squat cleans
3-3-3-3-3-3-3
5-1-18
Warmup
500m row
3 rounds
10 med ball cleans 20/14
10 wallball shots 20/14
10 ring rows
Wod
3 rounds
10 power cleans 95/65
15 pull-ups
20 box jumps 24/20
Monday 4-30-18
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Thruster
1-1-1-1-1-1-1
Sunday -29-18
Open gym
2-3
Saturday 4-28-18
We’ll be rolling the wod dice again, see you at 10:00am